Full body workout for men
A 4 weeks gym program, 3-4 workouts a week. The cycle has 6 workouts, each with 8 to 10 exercises, about 73 minutes and 790 kcal on average. Most sets go to legs, chest and back.
- Level: Beginner
- Per week: 3-4
- Workouts in cycle: 6
- Weeks: 4
- Exercises: 44
Good if you're just starting or coming back after a break: simple exercises, few sets, more time for technique.
Workouts in this program
1. Chest, triceps, abs
| Push-upssuperset | 2 × 10 |
| Close-grip push-upsuperset | 2 × 10 |
| Machine fly | 3 × 12 |
| Seated machine chest press | 3 × 12 |
| Chest dip | 3 × 12 |
| Cable pushdown | 3 × 12 |
| Decline bench crunchsuperset | 3 × 15 |
| Captain's chair leg raisesuperset | 3 × 15 |
| Brisk walking | 30 min |
2. Leg day
| Seated leg extensionsuperset | 2 × 15 |
| Lying leg curlsuperset | 2 × 15 |
| Leg press | 3 × 12 |
| Machine seated hip abduction | 3 × 15 |
| Seated machine hip adduction | 2 × 12 |
| Seated calf raisesuperset | 2 × 12 |
| Barbell standing calf raisessuperset | 2 × 12 |
| Brisk walking | 30 min |
3. Back, biceps, shoulders
| Alternating arm and leg plank | 3 × 16 |
| Lat pulldown | 3 × 12 |
| Seated cable row | 3 × 12 |
| Single-arm cable bent-over row | 3 × 12 |
| Single-arm dumbbell preacher curl | 3 × 12 |
| Incline dumbbell curl | 3 × 12 |
| Plate front raise | 3 × 12 |
| Machine shoulder press | 3 × 12 |
| Brisk walking | 30 min |
4. Chest, triceps, abs
| Push-upssuperset | 2 × 10 |
| Close-grip push-upsuperset | 2 × 10 |
| Incline Smith machine press | 3 × 12 |
| Dumbbell flat bench fly | 3 × 12 |
| Dumbbell pullover | 3 × 12 |
| Barbell lying extension | 3 × 12 |
| Cable triceps kickback | 3 × 12 |
| Decline bench oblique crunch | 3 × 20 |
| Machine crunch | 3 × 15 |
| Brisk walking | 30 min |
5. Leg day
| Bodyweight squat | 3 × 15 |
| Dumbbell reverse lunge | 3 × 20 |
| Barbell deadlift | 3 × 12 |
| Lying leg curl | 3 × 12 |
| 45-degree hyperextension | 3 × 12 |
| Seated machine hip adduction | 3 × 12 |
| Seated calf raisesuperset | 3 × 12 |
| Smith machine calf raisesuperset | 3 × 12 |
| Brisk walking | 30 min |
6. Back, biceps, shoulders
Exercises marked "superset" are done as a pair, back to back, with no rest in between.
How to follow it
Do the workouts in order. If you miss a day, just continue with the next workout. Pick a weight where the last two reps are hard but your form holds. When every set feels easy, add weight next time. The app remembers your weights for each exercise and suggests where to start.
This program is ready in the app
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