An intermediate 4-day full-gym program pairing chest & triceps, back & biceps, shoulders & core, and legs & glutes using barbells, dumbbells, cables, and machines.
The full gym experience distilled into 4 focused sessions — each one pairing muscles that complement each other for a clean pump and efficient recovery.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Chest Press Machine | 4 × 8-12 | 90s |
| Incline Dumbbell Press | 4 × 8-12 | 90s |
| Cable Chest Fly | 3 × 12-15 | 60s |
| Cable Tricep Pushdown Rope | 3 × 12-15 | 60s |
| Cable Overhead Tricep Extension - Rope | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lat Pulldown | 4 × 8-12 | 90s |
| Seated Cable Row | 4 × 8-12 | 90s |
| Dumbbell Row | 3 × 10-12 | 60s |
| Cable Bicep Curls | 3 × 12-15 | 60s |
| Hammer Curl | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Shoulder Press | 4 × 8-12 | 90s |
| Dumbbell Lateral Raise | 3 × 12-15 | 60s |
| Face Pulls | 3 × 12-15 | 60s |
| Machine Rear Delt Fly | 3 × 12-15 | 45s |
| Plank | 3 × 30s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Leg Press | 4 × 8-12 | 90s |
| Leg Curls | 4 × 10-12 | 90s |
| Leg Extension | 3 × 12-15 | 60s |
| Hip Thrust (Machine) | 3 × 10-12 | 60s |
| Standing Calf Raise (Bodyweight) | 3 × 15-20 | 45s |
Always use a spotter or safety pins when training heavy. Warm up on cardio equipment for 5 minutes before each session.
Track this plan free — sets, rest timers & AI coaching