60 Mins
Time to Complete
Intermediate
Difficulty Level
4
Sessions Per Week
Day 1 | Upper Body A
Day 2 | Legs A
Day 3 | Upper Body B
Day 4| Legs B
Day 1 | Upper Body A
Exercise
Sets
Reps
Rest Time
Bench Press
5 Sets
180 Seconds
180 Seconds
Bent Over Barbell Row
5 Sets
180 Seconds
180 Seconds
Bench Dips
4 Sets
60 Seconds
60 Seconds
Pec Deck
4 Sets
60 Seconds
60 Seconds
Wide Grip Lat Pull Down
2 Sets
120 Seconds
120 Seconds
Overhead Tricep Extension
3 Sets
60 Seconds
60 Seconds
Alternating Dumbbell Curl
3 Sets
60 Seconds
60 Seconds
Cable Rear Delt Flys
3 Sets
60 Seconds
60 Seconds
Dumbbell Laterals
3 Sets
60 Seconds
60 Seconds
Day 2 | Legs A
Exercise
Sets
Reps
Rest Time
Squat
5 Sets
180 Seconds
120 seconds
Leg Press
3 Sets
120 Seconds
120 seconds
Leg Extension
4 Sets
60 Seconds
120 seconds
Lying Leg Curl
4 Sets
60 Seconds
120 seconds
Standing Calf Raise
4 Sets
60 Seconds
90 seconds
Medicine Ball Crunches
3 Sets
45 Seconds
90 seconds
Day 3 | Upper Body B
Exercise
Sets
Reps
Rest Time
Incline Bench Press
4 Sets
8-12 Reps
120 Seconds
Plate loaded T-Bar Row
4 Sets
8-12 Reps
120 Seconds
Neutral Grip Assisted / Bodyweight Pull Ups
3 Sets
8 Reps
90 Seconds
Shoulder Press Machine
4 Sets
8-12 Reps
90 Seconds
Supinated MAG Grip Cable Row
3 Sets
10-15 Reps
90 Seconds
Incline Bench Dumbbell Curl
3 Sets
10-15 Reps
60 Seconds
Rear Delt Pec Deck
3 Sets
8 Reps
60 Seconds
Cable Laterals
3 Sets
8 Reps
60 Seconds
Day 4 | Legs B
Exercise
Sets
Reps
Rest Time
Deadlifts
5 Sets
5 Reps
180 Seconds
Romanian Deadlift
3 Sets
8 Reps
120 Seconds
Leg Press
3 Sets
10 Reps
120 Seconds
Leg Extension
4 Sets
12-15 Reps
60 Seconds
Lying Leg Curl
4 Sets
12-15 Reps
60 Seconds
Standing Calf Raise
4 Sets
8 Reps
60 Seconds
Medicine Ball Crunches
3 Sets
10-15 Reps
45 Seconds
