4-WEEK WORKOUT PROGRAM

2023
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
GLUTES + HAMSTRINGS PULL (BACK + BICEPS) REST DAY QUADS-FOCUSED + CALVES PUSH (CHEST, SHOULDERS + TRICEPS) CARDIO + ABS REST DAY
# Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps
Warm-Up (Lower)
Warm-Up Warm-Up Warm-Up Warm-Up Begin with:
Warm-Up (Upper)
Pull-Ups OR 2 Until Failure
KAS Glute Bridge 4 8-10 1 1 Barbell Squats 4 8-10 1 Incline Press 4 8-10 Pre-Workout Cardio: 15min Stairmaster
Banded Pull-Ups 2 Until Failure
1. Superset
Low Platform Split
Hip Thrusts 4 8 2 Barbell Rows 4 10-12 4 10-12/leg 2 Chest Flys 4 8-10 Straddles 4 10
2. Superset Squats 1. Superset
WEEK 1 Low Platform Split
2 4 10-12/leg 3 Single Cable Rows 4 10-12/arm DB Squats 4 10-12 3 Arnold Press 4 8-10 Toe Taps 4 10
Squats
Wide Grip
3 Step-Ups 4 10-12/leg 4 4 10-12 3 Leg Press 4 10-12 4 Barbell Press 4 8-10 Plate Pass 4 10
Pulldowns 2. Superset Supported
4 RDLs 4 10-12 5 Zottman Curls 4 8-10 4 Quad Extensions 4 10-12 5 Tricep Pushdowns 4 8-10 4 20
Kick-Outs
Mountain
Tricep Push-Ups OR 4 30
5 Hamstring Curls 4 10-12 6 Barbell Curls 4 8-10 5 Calf Raises 4 10-12 6 4 8-10 Climbers
3. Superset
Modified Push-Ups Plank Hold 4 45-60sec
Post-Workout Cardio: 10-15min Stairmaster Post-Workout Cardio: 10-15min Sprints
Cool Down Cool Down
Cool Down Cool Down Cool Down
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
GLUTES + HAMSTRINGS PULL (BACK + BICEPS) REST DAY QUADS-FOCUSED + CALVES PUSH (CHEST, SHOULDERS + TRICEPS) CARDIO + ABS REST DAY
# Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps
Warm-Up (Lower)
Warm-Up Warm-Up Warm-Up Warm-Up Begin with:
Warm-Up (Upper)
Pull-Ups OR 2 Until Failure
KAS Glute Bridge 4 8-10 1 1 Barbell Squats 4 8-10 1 Incline Press 4 8-10 Pre-Workout Cardio: 15min Sprints
Banded Pull-Ups 2 Until Failure
1. Superset
Narrow Grip
Hip Thrusts 4 8 2 4 10-12 Goblet Squats 4 10-12 2 Chest Flys 4 8-10 V-Ups 4 10
Pulldowns
2. Superset 1. Superset
WEEK 2 Low Platform Split
2 4 10-12/leg 3 Single DB Rows 4 10-12/arm DB Squats 4 10-12 3 DB Press 4 8-10 Flutter Kicks 4 30
Squats
Elevated Reverse Supported
3 Medius Kickbacks 4 10-12/leg 4 Seated Rows 4 10-12 3 4 10-12/leg 4 Lateral Raises 4 8-10 4 12
Lunges 2. Superset Leg Raises
4 Single Leg Deadlifts 4 10-12/leg 5 Bicep Curls 4 8-10 4 Quad Extensions 4 10-12 5 Tricep Pushdowns 4 8-10 Ball Pass 4 10
Plank
Tricep Push-Ups OR 4 12
5 DB RDLs 4 10-12 6 Zottman Curls 4 8-10 5 Calf Raises 4 10-12 6 4 8-10 Up/Down
3. Superset
Modified Push-Ups
Hollow Hold 4 30sec
Post-Workout Cardio: 10-15min Stairmaster Post-Workout Cardio: 10-15min Sprints
Cool Down Cool Down
Cool Down Cool Down Cool Down
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
GLUTES + HAMSTRINGS PULL (BACK + BICEPS) REST DAY QUADS-FOCUSED + CALVES PUSH (CHEST, SHOULDERS + TRICEPS) CARDIO + ABS REST DAY
# Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps
Warm-Up (Lower)
Warm-Up Warm-Up Warm-Up Warm-Up Begin with:
Warm-Up (Upper)
4 8-10 1 Pull-Ups OR 2 Until Failure 1 4 8-10 1 4 8-10 Pre-Workout Cardio: 15min Stairmaster
KAS Glute Bridge Barbell Squats Incline Press
Banded Pull-Ups 2 Until Failure
1. Superset
Low Platform Split
Hip Thrusts 4 8 2 Barbell Rows 4 10-12 4 10-12/leg 2 Chest Flys 4 8-10 Straddles 4 10
Squats
2. Superset 1. Superset
WEEK 1 Low Platform Split
2 4 10-12/leg 3 Single Cable Rows 4 10-12/arm DB Squats 4 10-12 3 Arnold Press 4 8-10 Toe Taps 4 10
Squats
Wide Grip
3 Step-Ups 4 10-12/leg 4 4 10-12 3 Leg Press 4 10-12 4 Barbell Press 4 8-10 Plate Pass 4 10
Pulldowns
2. Superset
Supported
4 RDLs 4 10-12 5 Zottman Curls 4 8-10 4 Quad Extensions 4 10-12 5 Tricep Pushdowns 4 8-10 4 20
Kick-Outs
Mountain
Tricep Push-Ups OR 4 30
5 Hamstring Curls 4 10-12 6 Barbell Curls 4 8-10 5 Calf Raises 4 10-12 6 4 8-10 Climbers
3. Superset
Modified Push-Ups Plank Hold 4 45-60sec
Post-Workout Cardio: 10-15min Stairmaster Post-Workout Cardio: 10-15min Sprints
Cool Down Cool Down
Cool Down Cool Down Cool Down
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
GLUTES + HAMSTRINGS PULL (BACK + BICEPS) REST DAY QUADS-FOCUSED + CALVES PUSH (CHEST, SHOULDERS + TRICEPS) CARDIO + ABS REST DAY
# Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps # Exercise Sets Reps
Warm-Up (Lower)
Warm-Up Warm-Up Warm-Up Warm-Up Begin with:
Warm-Up (Upper)
8-10 Pull-Ups OR 2 Until Failure
KAS Glute Bridge 4 1 1 Barbell Squats 4 8-10 1 Incline Press 4 8-10 Pre-Workout Cardio: 15min Sprints
1. Superset Banded Pull-Ups 2 Until Failure
Narrow Grip
Hip Thrusts 4 8 2 4 10-12 Goblet Squats 4 10-12 2 Chest Flys 4 8-10 V-Ups 4 10
Pulldowns 2. Superset 1. Superset
Low Platform Split
WEEK 2 2 4 10-12/leg 3 Single DB Rows 4 10-12/arm DB Squats 4 10-12 3 DB Press 4 8-10 Flutter Kicks 4 30
Squats
Elevated Reverse Supported
3 Medius Kickbacks 4 10-12/leg 4 Seated Rows 4 10-12 3 4 10-12/leg 4 Lateral Raises 4 8-10 4 12
Lunges 2. Superset Leg Raises
4 Single Leg Deadlifts 4 10-12/leg 5 Bicep Curls 4 8-10 4 Quad Extensions 4 10-12 5 Tricep Pushdowns 4 8-10 Ball Pass 4 10
Plank
Tricep Push-Ups OR 4 12
5 DB RDLs 4 10-12 6 Zottman Curls 4 8-10 5 Calf Raises 4 10-12 6 4 8-10 Up/Down
3. Superset
Modified Push-Ups
Hollow Hold 4 30sec
Post-Workout Cardio: 10-15min Stairmaster Post-Workout Cardio: 10-15min Sprints
Cool Down Cool Down
Cool Down Cool Down Cool Down
 Frequently Asked Questions and Tips/Suggestions:

Reps are short for repetitions and are the number of times you perform an exercise. Sets are how many times you repeat the number of reps for each exercise with rest
Sets vs. periods in between. For example, 4 sets of 10 reps of squats means that performing 10 squats is equal to one set. After completing one set, you rest for a period of time
Reps
and then you move on to the next set of 10 reps and so forth until you complete 4 full sets.

Rep ranges act as a "goal" for each exercise. For example, 4 sets of 10-12 reps of split squats means I strive for a minimum of 10 reps, but I also try to push myself to
reach 12 reps. When I begin my first set of an exercise, I can usually do more reps since I typically use a lighter weight and I am less fatigued compared to when I reach
Rep Ranges
the third or fourth set. As I move onto each set, I try to increase the weight I use, which means I may or may not be able to reach the full 12 reps due to the increased
challenge. In this case, I may just stick to 10 reps depending on my abilities.

The program is designed as a general guide, but can be modified by you according to your preference and/or abilities. As a beginner, I suggest starting out with light
weights (or even just your bodyweight) and working your way up gradually from there. If you are unable to reach the number of sets and reps detailed in the workout
Beginner program, that is completely okay! Try out 2-3 sets/rounds of as many reps as you can do for each exercise. As a beginner, your focus should be getting comfortable
Tips
doing the exercises, understanding the machines/weights at the gym, and getting familiar with the form for each exercise. The 4-week workout program can be
repeated for as long as you’d like, so don’t worry about rushing your progress! Do not stress, this is a long-term learning process.

Between each set, I typically rest for 1-1.5 minutes, however, this can change. The amount of time I need to rest will depend on when I feel I am ready/rested enough to
Rest Periods
move onto the next set. Make sure to use your best judgment when determining how much time you need to rest between sets as this will differ from person to person.

A superset is when two exercises are performed back to back without any rest in between. For example, a superset of V-Ups and Flutter Kicks means that one set of
Superset
Flutter Kicks is performed immediately after completing a set of V-Ups without any rest in between.

Post-workout sprints typically entail on/off intervals of 30 seconds for 10-15 minutes. In other words, this means running for 30 seconds and then resting for 30
Sprints
seconds. This on/off cycle will be repeated until the treadmill has reached a total of 10-15 minutes.