4 day 40 min Full Body Workout

By Myworkouts

	Advanced (3+ years)
	44 minutes/day \| 4 days/week
	Bodybuilding, Build Muscle, Gain Strength
	Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Pull up bar, Bodyweight, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Loop Bands, Handle Resistance Bands, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Kettlebell Show More

Average Exertion

Average Cardio Intensity

A full-body workout consists of a training session that hits every major muscle group in the body such as the back, chest, shoulders, legs, arms and abs. However, unlike training splits in which you do multiple exercises for one muscle group, you’re doing fewer movements for each one and hitting them in a balanced approach.

Description

Week 1 Overview

Day 1:

Full Body

Day 2:

Rest

Day 3:

Upper

Day 4:

Rest

Day 5:

Full Body

Day 6:

Rest

Day 7:

Full Body

Day 1 - Full Body

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Dumbbell Deadlift	4 sets	8 reps	60s
3.Barbell Bench Press	4 sets	8 reps	60s
4.Barbell Pendlay Row	4 sets	8 reps	60s
5.Pull-up	4 sets	8 reps	60s

Day 3 - Upper

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	4 sets	8 reps	60s
2.Bent Over Barbell Row	4 sets	8 reps	60s
3.Push-up	4 sets	8 reps	60s
4.Scapula Push-Ups	4 sets	8 reps	60s
5.Rope Cable Triceps Extension	4 sets	8 reps	60s

Day 5 - Full Body

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Exercise	Sets	Reps	Rest
1.Banded Pushup	4 sets	5 reps	60s
2.Lateral burpee	4 sets	8 reps	60s
3.Resistance Band Bicep Curl	4 sets	8 reps	60s
4.Straight Arm Pulldown with Resistance Band	4 sets	8 reps	60s
5.Resistance Band Deadlifts	4 sets	8 reps	60s

Day 7 - Full Body

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Exercise	Sets	Reps	Rest
1.Chin-up	4 sets	8 reps	60s
2.Lat Pulldown	4 sets	8 reps	60s
3.Single-Leg Romanian Deadlift with Dumbbells	4 sets	8 reps	60s
4.Kettlebell Pushup	4 sets	8 reps	60s
5.Alternate Hammer Curl	4 sets	8 reps	60s

Date Created: 10/27/2021, UTC

Last Updated: 10/27/2021, UTC

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