4-Day Weight lifting schedule
Targeting different muscle groups each day.
Remember to start with a warm-up routine and always prioritize proper form over lifting heavy weights.
Day 1: Upper Body - Push
1. Bench Press: 4 sets x 8-10 reps
2. Overhead Press: 3 sets x 8-10 reps
3. Incline Dumbbell Press: 3 sets x 10-12 reps
4. Dumbbell Lateral Raises: 3 sets x 12-15 reps
5. Tricep Dips: 3 sets x 10-12 reps
6. Tricep Pushdowns: 3 sets x 10-12 reps
Day 2: Lower Body - Legs
1. Squats: 4 sets x 8-10 reps
2. Romanian Deadlifts: 3 sets x 8-10 reps
3. Leg Press: 3 sets x 10-12 reps
4. Walking Lunges: 3 sets x 12 steps each leg
5. Leg Curls: 3 sets x 10-12 reps
6. Calf Raises: 4 sets x 12-15 reps
Day 3: Rest or Active Recovery (Optional)
This day is crucial for rest and recovery. You can engage in light activities like walking, yoga, or stretching to aid recovery.
Day 4: Upper Body - Pull
1. Pull-ups/Assisted Pull-ups: 4 sets x 6-8 reps
2. Bent Over Rows: 3 sets x 8-10 reps
3. Seated Cable Rows: 3 sets x 10-12 reps
4. Face Pulls: 3 sets x 12-15 reps
5. Bicep Curls (Barbell or Dumbbell): 3 sets x 10-12 reps
6. Hammer Curls: 3 sets x 10-12 reps
Day 5: Lower Body - Glutes and Hamstrings
1. Deadlifts: 4 sets x 6-8 reps
2. Hip Thrusts: 3 sets x 8-10 reps
3. Bulgarian Split Squats: 3 sets x 10-12 reps per leg
4. Glute Bridges: 3 sets x 12-15 reps
5. Hamstring Curls: 3 sets x 10-12 reps
6. Standing Calf Raises: 4 sets x 12-15 reps
Day 6: Rest or Active Recovery (Optional)
Use this day for rest or light activities to facilitate recovery.
Day 7: Rest
Rest and allow your body to recover fully. Proper recovery is essential for muscle growth and overall performance.
Adjust the weights and reps according to your fitness level and goals. Additionally, always prioritize proper form and consider consulting a fitness professional before starting any new exercise program.
Downloadable versions → Here
I wanted to take a moment to check in and see how you're finding the checklists and prompts I've been providing for your wellness journey. Your feedback is incredibly valuable as I strive to tailor my assistance to your specific needs and preferences. Are the checklists and prompts proving helpful in guiding your wellness routines and goals? Do you have any suggestions or adjustments you'd like to see? Your input will ensure that our collaboration continues to be fruitful and supportive. Looking forward to hearing your thoughts!