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GYM

4 Time a Week Workout Plan

Day 1: Chest and Triceps
1. Bench Press: 3-4 sets of 8-12 reps

2. Incline Dumbbell Press: 3-4 sets of 8-12 reps

3. Dumbbell Flyes: 3-4 sets of 8-12 reps

4. Tricep Dips: 3-4 sets of 8-12 reps

5. Tricep Pushdowns: 3-4 sets of 8-12 reps

6. Close-grip Bench Press: 3-4 sets of 8-12 reps

Bench Press

Video: https://www.youtube.com/watch?v=rT7DgCr-3pg

Article: https://www.bodybuilding.com/exercises/barbell-bench-press

Incline Dumbbell Press

Video: https://www.youtube.com/watch?v=0G2_XV7slIg

Article: https://www.bodybuilding.com/exercises/dumbbell-incline-bench-press

Dumbbell Flyes

Video: https://www.youtube.com/watch?v=eozdVDA78K0

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Article: https://www.bodybuilding.com/exercises/dumbbell-flyes

Tricep Dips

Video: https://www.youtube.com/watch?v=0326dy_-CzM

Article: https://www.bodybuilding.com/exercises/dips-triceps-version

Tricep Pushdowns

Video: https://www.youtube.com/watch?v=2-LAMcpzODU

Article: https://www.bodybuilding.com/exercises/triceps-pushdown

Close-grip Bench Press

Video: https://www.youtube.com/watch?v=nEF0bv2FW94

Article: https://www.bodybuilding.com/exercises/close-grip-barbell-bench-
press

Day 2: Back and Biceps

1. Pull-ups: 3-4 sets of 8-12 reps

2. Bent-over Rows: 3-4 sets of 8-12 reps

3. Lat Pulldowns: 3-4 sets of 8-12 reps

4. Barbell Curls: 3-4 sets of 8-12 reps

5. Hammer Curls: 3-4 sets of 8-12 reps

6. Concentration Curls: 3-4 sets of 8-12 reps

Pull-ups

Video: https://www.youtube.com/watch?v=eGo4IYlbE5g

GYM 2
Article: https://www.bodybuilding.com/exercises/pullups

Bent-over Rows

Video: https://www.youtube.com/watch?v=vT2GjY_Umpw

Article: https://www.bodybuilding.com/exercises/bent-over-barbell-row

Lat Pulldowns

Video: https://www.youtube.com/watch?v=CAwf7n6Luuc

Article: https://www.bodybuilding.com/exercises/wide-grip-lat-pulldown

Barbell Curls

Video: https://www.youtube.com/watch?v=kwG2ipFRgfo

Article: https://www.bodybuilding.com/exercises/barbell-curl

Hammer Curls

Video: https://www.youtube.com/watch?v=zC3nLlEvin4

Article: https://www.bodybuilding.com/exercises/dumbbell-hammer-curl

Concentration Curls

Video: https://www.youtube.com/watch?v=0AUGkQ_mt3A

Article: https://www.bodybuilding.com/exercises/concentration-curls

Day 3: Rest

Day 4: Legs

GYM 3
1. Leg Curls: 3-4 sets of 8-12 reps

2. Squats: 3-4 sets of 8-12 reps

3. Leg Press: 3-4 sets of 8-12 reps

4. Leg Extensions: 3-4 sets of 8-12 reps

5. Standing Calf Raises: 3-4 sets of 8-12 reps

6. Seated Calf Raises: 3-4 sets of 8-12 reps

Squats

Video: https://www.youtube.com/watch?v=axQ6x_3qJy8

Article: https://www.bodybuilding.com/exercises/barbell-squat

Leg Press

Video: https://www.youtube.com/watch?v=IZxyjW7MPJQ

Article: https://www.bodybuilding.com/exercises/leg-press

Leg Curls

Video: https://www.youtube.com/watch?v=ELOCsoDSmrg

Article: https://www.bodybuilding.com/exercises/lying-leg-curls

Leg Extensions

Video: https://www.youtube.com/watch?v=YyvSfVjQeL0

Article: https://www.bodybuilding.com/exercises/leg-extensions

Standing Calf Raises

Video: https://www.youtube.com/watch?v=-M4-G8p8fmc

Article: https://www.bodybuilding.com/exercises/standing-calf-raises

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Seated Calf Raises

Video: https://www.youtube.com/watch?v=7AVIgDN72c0

Article: https://www.bodybuilding.com/exercises/seated-calf-raise

Day 5: Shoulders and Core

1. Military Press: 3-4 sets of 8-12 reps

2. Lateral Raises: 3-4 sets of 8-12 reps

3. Front Raises: 3-4 sets of 8-12 reps

4. Rear Delt Flyes: 3-4 sets of 8-12 reps

5. Planks: 3 sets, holding for 30-60 seconds each

6. Hanging Leg Raises or Russian Twists: 3-4 sets of 10-15 reps

Military Press

Video: https://www.youtube.com/watch?v=KjGvwQl8tis

Article: https://www.bodybuilding.com/exercises/seated-barbell-military-press

Lateral Raises

Video: https://www.youtube.com/watch?v=3VcKaXpzqRo

Article: https://www.bodybuilding.com/exercises/side-lateral-raise

Front Raises

Video: https://www.youtube.com/watch?v=-t7fuZ0KhDA

Article: https://www.bodybuilding.com/exercises/front-dumbbell-raise

GYM 5
1. Rear Delt Flyes

Video: https://www.youtube.com/watch?v=ttvfGg9d76c

Article: https://www.bodybuilding.com/exercises/seated-bent-over-rear-delt-
raise

Planks

Video: https://www.youtube.com/watch?v=pSHjTRCQxIw

Article: https://www.bodybuilding.com/exercises/plank

Hanging Leg Raises or Russian Twists

Hanging Leg Raises:

Video: https://www.youtube.com/watch?v=iP2fjvG0g3w

Article: https://www.bodybuilding.com/exercises/hanging-leg-raise

Russian Twists:

Video: https://www.youtube.com/watch?v=wkD8rjkodUI

Article: https://www.bodybuilding.com/exercises/russian-twist

Day 6: Rest

Day 7: Rest

By following this plan, you'll be working out 4 times a week and targeting each major
muscle group. Remember to warm up before each session and stretch afterwards to
prevent injuries. Make sure to maintain a balanced diet and get sufficient rest for muscle

GYM 6
recovery. Consistency is crucial for progress, so stick to your workout schedule and
monitor your progress to stay motivated.

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