- A 4-week training program consisting of resistance training 4 days per week and HIIT cardio 1-2 times per week. - The program provides full-body workouts for chest, back/biceps, triceps/shoulders, and legs split across the week. - Each workout lists the exercises, sets, reps, and optional space to record weights. Notes provide guidance on progression and technique.

1. 4 Week Training
Program

2. Weeks 1-4
Goals:
- Resistance Training: 4 days per week
- Cardio Training: 10-15min HIIT after workouts, 1 day abs/cardio
*Cycle the following workouts to fit your schedule best
Chest
Exercise Sets/Reps Weight Recorded (optional)
Flat Bench Press
(Dumbells or Bar)
Warmup Set w/ bar 15-20
10, 8, 6, 4
Incline Bench Press 10, 8, 6, 4
Decline Bench Press 10, 8, 6, 4
Cable Flies
- 3 Sets High
- 3 Sets Middle
- 3 Sets Low
12, 8, Failure
Superset:
Peckdeck
Pushups
4 Sets Until Failure
Cool Down:
Stretch full body, especially the chest. Hold each stretch 20-30 seconds.
Optional: Incline walk, brisk, 10-15 minutes
Notes:
- Increase the weight you are using with each set
o You want a weight that will be moderately difficult throughout the set and the last 2-3 reps
should be quite difficult.
- Before you begin your workout, warm up with a choice of cardio for 5-10 minutes and post
workouts, try to stretch out your body the best that you can.
- Feel free to record the weights that you used to remember for future workouts in the last column.

3. Back/Biceps
Exercise Sets/Reps Weight Recorded (Optional)
Superset:
Wide Grip Lat Pull Down
Underhand Lat Pulldown
Warm up: 15-20 reps lightweight
12, 12, 10, 8
Seated Back Rows 15, 12, 10, Dropset
Superset:
Close Grip Lat Pull Down
Straight Arm Lat Pull
15, 12, 10, 8
T-Bar Row 8, 6, 4
Seated Dumbbell Curls* 2 Sets Failure Regular Curls
2 Sets Failure Hammer Curls
Preacher Curls 12, 10, 10, 8
Cool Down:
Stretch full body, especially the back/arms. Hold each stretch 20-30 seconds.
Optional: Incline walk, brisk, 10-15 minutes
Notes:
- For the Dumbbell Curls, stay seated with back straight up and lift both arms at the same time. Once
you get to failure, stand up and being to curl alternating your hands until failure.
- Keep rest periods short between supersets
- Make sure your carbohydrate intake is sufficient before doing these lifts! You want to try and go
heavy with back.

4. Triceps/Shoulders
Exercise Sets/Reps Weight Recorded (optional)
Superset:
Skull Crushers
Close Grip Press
12, 10, 10, Failure
(All close grip presses are until
Failure)
Military Press 12, 10, 8, 8
Shoulder Shrugs (Heavy) 10, 8, 8, 6
Upright Rows superset Double
Arm Lateral Raise
10, 8, 6
(Lateral Raises – Lighter weight
until Failure)
Rear Delt Flys (Pec dec or cable) 20, 20, 20, 20, Dropset
Dips 12, 10, Failure
Tricep Cable Pull Down 15, 12, Dropset
Cool Down:
Stretch full body, especially the arms. Hold each stretch 20-30 seconds.
Optional: Incline walk, brisk, 10-15 minutes

5. Lower Body
Exercise Sets/Reps Weight Recorded (Optional)
Squats Warm Up w/ Bar – 15-20 deep
12, 12, 10, 8
Leg Extensions 12, 12, 21’s*, Failure
(Rest Periods Short)
Calf Raises superset with Body
Weight Calf Raises*
30, 30, 30, 30
Leg Press 15, 12, 12, 10, 6
Dead Lifts 8, 6, 4, 2
Walking Lunges Each Leg – 20, 18, 18, 10
(drop weight and do same amount
with just body weight)
Cool Down:
Stretch full body, especially the legs. Hold each stretch 20-30 seconds.
Hold off on cardio these days
High Carb Intake!
Notes:
- For leg extension 21’s, do 7 reps bringing it half way up, then 7 starting from the top and bringing it
half way down, and then 7 full range of motion reps
- Calf raises- first 30 do weighted, then do another 30 immediately after with only body weight.

6. Sample Schedule
(Change to fit schedule)
Monday: Chest
Tuesday: Shoulders/Triceps
Wednesday: Rest
Thursday: Back/Bi
Friday: Legs
Saturday: Cardio/Abs
Sunday: Rest
Notes:
- Cardio Days:
o Focus on HIIT cardio (works well on stair steppers and treadmills)
- Abs should be done with about 20-30 reps per set and back to back
- These workouts should be done for four weeks then routine should be switched.
o Each week, there can be changes to the workouts if preferred. Feel free to change up
rep/set amounts, switch out different exercises, or change speed of them.