4 Gym Workouts

1.PUSH-PULL-LEG 6 DAY WORKOUT PLAN

Here is a sample 6-day push pull leg full workout routine:

Day 1: Push (Chest, Shoulders, Triceps)

  1. Bench Press 4 sets x 8-10 reps
  2. Shoulder Press 3 sets x 10-12 reps
  3. Incline Dumbbell Press 3 sets x 10-12 reps
  4. Lateral Raises 3 sets x 12-15 reps
  5. Tricep Dips 3 sets x 10-12 reps
  6. Tricep Pushdowns 3 sets x 12-15 reps

Day 2: Pull (Back, Biceps)

  1. Deadlifts 4 sets x 6-8 reps
  2. Pull-Ups 3 sets x max reps
  3. Barbell Rows 3 sets x 8-10 reps
  4. Face Pulls 3 sets x 12-15 reps
  5. Hammer Curls 3 sets x 10-12 reps
  6. Reverse Curls 3 sets x 12-15 reps

Day 3: Legs (Quads, Hamstrings, Calves)

  1. Squats 4 sets x 8-10 reps
  2. Romanian Deadlifts 3 sets x 10-12 reps
  3. Leg Press 3 sets x 12-15 reps
  4. Leg Curls 3 sets x 10-12 reps
  5. Standing Calf Raises 4 sets x 15-20 reps

Day 4: Rest or Active Recovery

Day 5: Push (Chest, Shoulders, Triceps)
Repeat Day 1 workout routine

Day 6: Pull (Back, Biceps)
Repeat Day 2 workout routine

Day 7: Legs (Quads, Hamstrings, Calves)
Repeat Day 3 workout routine

Remember to warm up before each session and cool down/stretch afterward. Adjust the weights and rep ranges based on your fitness level and goals. It’s also essential to listen to your body and rest when needed for optimal recovery and muscle growth.

2. BRO SPLIT WORKOUT PLAN

For a bro split full workout, you can target each muscle group on different days throughout the week. Here’s an example bro split routine you can follow:

Day 1: Chest

  1. Bench Press: 4 sets x 8-10 reps
  2. Incline Dumbbell Press: 3 sets x 10-12 reps
  3. Chest Flyes: 3 sets x 12-15 reps

Day 2: Back

  1. Deadlifts: 4 sets x 6-8 reps
  2. Pull-Ups: 3 sets x max reps
  3. Seated Cable Rows: 3 sets x 10-12 reps

Day 3: Legs

  1. Squats: 4 sets x 8-10 reps
  2. Leg Press: 3 sets x 10-12 reps
  3. Romanian Deadlifts: 3 sets x 12-15 reps

Day 4: Shoulders

  1. Military Press: 4 sets x 8-10 reps
  2. Side Lateral Raises: 3 sets x 12-15 reps
  3. Rear Delt Flyes: 3 sets x 12-15 reps

Day 5: Arms

  1. Barbell Curls: 4 sets x 8-10 reps
  2. Tricep Dips: 3 sets x 10-12 reps
  3. Hammer Curls: 3 sets x 12-15 reps

Biceps:

  1. Barbell Curl: 4 sets of 8-10 reps
  2. Hammer Curl: 3 sets of 10-12 reps
  3. Concentration Curl: 3 sets of 12-15 reps

Triceps:

  1. Tricep Dips: 4 sets of 8-10 reps
  2. Skull Crushers: 3 sets of 10-12 reps
  3. Tricep Rope Pushdowns: 3 sets of 12-15 reps

Remember to warm up before each workout and cool down afterwards. Make sure to progressively overload your muscles by increasing weights or reps as you get stronger. And don’t forget to include proper nutrition and rest to support your muscle growth.

3. UPPER BODY LOWER BODY 4 DAY WORKOUT PLAN

Here is a full-body workout routine that you can do over the course of 4 days:

Day 1: Upper Body

  1. Bench Press: 4 sets x 8-10 reps
  2. Bent-Over Rows: 4 sets x 8-10 reps
  3. Shoulder Press: 3 sets x 10-12 reps
  4. Pull-Ups or Lat Pulldowns: 3 sets x 10-12 reps
  5. Bicep Curls: 3 sets x 12-15 reps
  6. Tricep Dips or Skull Crushers: 3 sets x 12-15 reps

Day 2: Lower Body

  1. Squats: 4 sets x 8-10 reps
  2. Deadlifts: 4 sets x 8-10 reps
  3. Leg Press: 3 sets x 10-12 reps
  4. Lunges: 3 sets x 10-12 reps per leg
  5. Leg Curls: 3 sets x 12-15 reps
  6. Calf Raises: 3 sets x 15-20 reps

Day 3: Rest

Day 4: Upper Body

  1. Incline Bench Press: 4 sets x 8-10 reps
  2. T-Bar Rows: 4 sets x 8-10 reps
  3. Lateral Raises: 3 sets x 10-12 reps
  4. Chin-Ups or Cable Rows: 3 sets x 10-12 reps
  5. Hammer Curls: 3 sets x 12-15 reps
  6. Tricep Pushdowns: 3 sets x 12-15 reps

Day 5: Lower Body

  1. Front Squats: 4 sets x 8-10 reps
  2. Romanian Deadlifts: 4 sets x 8-10 reps
  3. Leg Extensions: 3 sets x 10-12 reps
  4. Step-Ups: 3 sets x 10-12 reps per leg
  5. Seated Calf Raises: 3 sets x 15-20 reps
  6. Plank: 3 sets of 1-minute hold

Remember to warm up before starting your workout and stretch afterwards to prevent injury. Make sure to adjust the weights according to your fitness level and listen to your body.

4. FULL BODY 3 DAYS WORKOUT PLAN

Great choice! A full-body workout in the gym can be very effective for building strength and improving overall fitness. Here’s a sample workout you could try:

  1. Warm up:
  • 5-10 minutes of cardio (e.g., treadmill, stationary bike, jumping jacks)
  • Dynamic stretches (leg swings, arm circles, hip circles)
  1. Main workout:
  • Squats: 3 sets of 10 reps
  • Push-ups: 3 sets of 15 reps
  • Bent-over rows: 3 sets of 12 reps
  • Shoulder press: 3 sets of 12 reps
  • Lunges: 3 sets of 10 reps per leg
  • Plank: 3 sets of 30 seconds
  • Russian twists: 3 sets of 20 reps
  1. Cool down:
  • Stretching (hamstrings, quads, calves, chest, shoulders, back)

Remember to listen to your body, use proper form, and adjust the weights/resistance to your fitness level. Don’t forget to stay hydrated and refuel with a balanced meal post-workout. Enjoy your workout!

CHOOSE A PLAN AND TAKE ACTION! GOOD LUCK !