Are you searching for an effective gym workout plan that fits your busy schedule? Look no further! Our 4-day workout plan is designed to get you results in just 60 minutes per session. But if you're looking for a tailored experience, don't forget to check out our Pro plan for a customized workout based on your preferences.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedIntroduction: The upper body is crucial not only for aesthetics but also for functional strength. Today's session will target the chest, back, shoulders, and arms to give you a well-rounded upper body workout.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Bench Press | 3 | 10 reps | Lie flat on a bench, grip the barbell shoulder-width apart, lower it to your chest, and push upwards. |
| Pull-Ups | 3 | 8 reps | Grip the bar with palms facing away, pull yourself up until your chin passes the bar. |
| Dumbbell Shoulder Press | 3 | 10 reps | Sit on a bench with back support, press dumbbells from shoulder height to overhead. |
| Bicep Curls | 3 | 12 reps | Hold dumbbells at your sides, curl them up to your shoulders. |
Introduction: The foundation of our body lies in the legs and glutes. This workout will focus on building power and strength in the lower body.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Squats | 4 | 10 reps | Stand with feet shoulder-width apart, squat down keeping your chest up and knees out. |
| Deadlifts | 3 | 8 reps | With feet hip-width apart, grip the barbell and lift by extending your hips and knees. |
| Leg Curls | 3 | 12 reps | Using a leg curl machine, curl the weight towards your glutes. |
| Calf Raises | 3 | 15 reps | Push through the balls of your feet to raise your body upward. |
Introduction: A strong core enhances balance, stability, and overall functional fitness. Today's exercises will challenge your midsection from all angles.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Plank | 3 | 60 seconds | Hold a straight line from head to heels, keeping your core tight. |
| Russian Twists | 3 | 20 reps (each side) | Sit on the floor, lean back slightly, and twist your torso to touch the ground beside you. |
| Leg Raises | 3 | 12 reps | Lie flat on the ground, lift your legs straight up and lower them without touching the ground. |
| Mountain Climbers | 3 | 30 seconds | Start in a plank position, bring your knees towards your chest one at a time. |
Introduction: Cardiovascular health is vital for overall fitness. Today, we'll elevate your heart rate and boost your endurance.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Treadmill Running | 1 | 15 minutes | Maintain a steady pace that challenges you but is sustainable. |
| Rowing Machine | 1 | 10 minutes | Ensure a smooth motion, pushing with your legs and pulling with your arms. |
| Jump Rope | 3 | 2 minutes | Keep a steady rhythm, jumping with both feet together. |
| Burpees | 3 | 12 reps | Start standing, drop into a squat, kick your feet back, return to squat and jump up. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedNote: Before embarking on any workout routine, it's always best to consult with a fitness professional. And if you're looking to truly optimize your workouts, consider upgrading to our Pro plan where you can get a tailored gym workout plan, perfectly suited to your individual needs and goals.
Happy lifting!