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4-Day Gym Workout Schedule Guide

The document outlines a 4-day workout schedule with specific exercises targeting legs, push, and pull muscle groups, along with active rest days. Each workout includes warm-up routines and detailed sets and repetitions for various machine exercises. The plan emphasizes intensity and proper breathing techniques while allowing for recovery and preparation on rest days.

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md.shihab.r
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4 views4 pages

4-Day Gym Workout Schedule Guide

The document outlines a 4-day workout schedule with specific exercises targeting legs, push, and pull muscle groups, along with active rest days. Each workout includes warm-up routines and detailed sets and repetitions for various machine exercises. The plan emphasizes intensity and proper breathing techniques while allowing for recovery and preparation on rest days.

Uploaded by

md.shihab.r
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Schedule: 4 Days ON, 3 Days REST (e.g., Sat, Sun, Tue, Thu) Intensity Rule: Sweat + Short Sentences.

Do not hold your breath.

Warm-Up (Every Gym Day - 10 Mins)

1.​ Recumbent Bike (Sitting Cycle): 5 Minutes (Low Speed).


2.​ Joint Rotations: Neck (gentle), Shoulders, Wrists.

DAY TARGET EXERCISES (Use Machines Only) SETS x REPS

SAT LEGS (Safe) 1. Leg Press Machine: Feet high on 3 x 15


plate. (Replaces Squat).

3 x 12
2. Leg Extension: Light weight,
squeeze quads.

3 x 12

3. Seated Leg Curl: Hamstrings.

3 x 20 sec

4. Plank: Hold on elbows.


SUN PUSH 1. Chest Press Machine: Push 3 x 12
(Chest/Shldr) forward, exhale.

3 x 12
2. Pec Deck (Butterfly): Elbows
slightly bent.

3 x 10

3. Machine Shoulder Press: Don't


lock elbows.

3 x 15

4. Tricep Pushdown: Cable machine.

MON REST Active Rest: 30 mins walking outside. N/A


No gym.

TUE PULL 1. Lat Pulldown: Lean back slightly, 3 x 12


(Back/Bicep) pull to chest.

3 x 12
2. Seated Cable Row: Squeeze back
muscles.
3 x 15

3. Machine Bicep Curl: Controlled


motion.

3 x 10

4. Ab Crunch Machine: Light weight.

WED REST Active Rest: 30 mins walking outside. N/A


No gym.

THU FULL BODY 1. Leg Press 3 x 15

2. Chest Press

3. Lat Pulldown

(Do as a circuit: 1 set of each, rest,


repeat 3 times)
FRI FULL REST Sleep extra. Prepare food for next N/A
week.

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