4 Days/Week Workout plan

If you have 4 days a week to work out and want to have a good plan for what workouts to do on which days, here is a guide! It splits out the 4 workouts and gives examples of what a workout might look like:

Day 1: Glutes & Hamstrings workout

Example Workout (3 sets of 6-12 reps each):

- Hip thrust

- Landmine RDL

- Split squat

- Cable kickback

- Hamstring curl

*Then rest 1 day*

Day 2: Upper Body Workout (shoulders, triceps, chest)

Example Workout (3 sets of 6-12 reps each):

- Chest press

- Military press

- Rope pushdown

- Lateral raise

- Rope face pulls

*Then rest 1 day*

Day 3: Quads & Glutes workout

Example Workout (3 sets of 6-12 reps each):

- Hack squat

- Step-up

- Walking lunges

- Leg extension

- Glute medius kickback

*Then rest 1 day*

Day 4: Upper Body Workout (biceps, back)

Example Workout (3 sets of 6-12 reps each):

- Close grip cable row

- Wide grip lat pulldown

- Rear delt fly

- Incline curl

- Rope hammer curl

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