Routine Assistant

Week 4-6 Training Program

Advanced 5-day resistance training program with increased intensity and specialized muscle targeting

Your Weekly Workout Plan

A structured 6-day push/pull/legs split designed to maximize your gym performance

6-Day Split

Alternating push, pull, and legs workouts with strategic rest days

Push
Pull
Legs
Progressive Overload

Weight selection ensures last 3-4 reps are a complete struggle

Intensity Focus
Cardio Integration

30 minutes post-workout cardio, 4x per week at 130-140 HR

Heart Rate Zone
Cardio Guidelines

Duration & Frequency

30 minutes of cardio, 4 times per week, performed after weight training

Target Heart Rate

Keep your heart rate around 130-140 BPM for optimal fat burning

Recommended Equipment: Incline treadmill or stairmaster for best results

Week 4-6 Intensity: Gauge your weight so that the last 3-4 reps in each set are a complete struggle. We have to get outside the comfort zone.

Weekly Workout Schedule

Resistance Training 5x per week. Follow 3 days training, 1 day rest. Gauge your weight so that the last 3-4 reps in each set are a complete struggle.

Hams & Glutes
Lower Body
10 MIN leg warmup (dynamic stretching and 20-30 deep bodyweight squats)
Lying Hamstring Curls illustration
1
Lying Hamstring Curls
4x25
Glute Bridges illustration
2
Glute Bridges
4x15
superset with walking lunges, 15 steps each leg
Stiff Leg Deadlifts illustration
3
Stiff Leg Deadlifts
4x10
superset with alternating lunges 10 steps each
Deadlifts illustration
4
Deadlifts
4x6
Leg Press (Wide Stance) illustration
5
Leg Press (Wide Stance)
4x12
Seated Calf Raises illustration
6
Seated Calf Raises
8 sets
Barbell Hip Thrusts illustration
7
Barbell Hip Thrusts
4x10
Quads
Lower Body
10 MIN leg warmup (dynamic stretching and 20-30 deep bodyweight squats)
Leg Extensions illustration
1
Leg Extensions
10x15
Barbell Squats illustration
2
Barbell Squats
4x8
superset with sissy squats 25 reps
Dumbbell Split Squats illustration
3
Dumbbell Split Squats
4x12
per leg, superset with Dumbbell Reverse Lunges 12 reps
Barbell Squats (Narrow Stance) illustration
4
Barbell Squats (Narrow Stance)
4x20
last set is a double drop set
Leg Extensions illustration
5
Leg Extensions
10x15
Standing Calf Raises illustration
6
Standing Calf Raises
5x15
Seated Calf Raises illustration
7
Seated Calf Raises
5x20
superset with 20 reps hip adduction
Chest & Triceps
Upper Body
Cable Chest Flys illustration
1
Cable Chest Flys
6 sets x15
2 sets from top, 2 sets mid, 2 sets from bottom
Weighted Dips illustration
2
Weighted Dips
4x8
superset with push ups to fail
Barbell Bench Press illustration
3
Barbell Bench Press
4x6
make them heavy
Barbell Incline Press illustration
4
Barbell Incline Press
4x6
Incline Flys illustration
5
Incline Flys
4x30
Dumbbell Overhead Tricep Extensions illustration
6
Dumbbell Overhead Tricep Extensions
4x15
Skull Crushers illustration
7
Skull Crushers
4x20
Shoulders
Upper Body
Shoulder Tri-Set (Front/Lateral/Rear) illustration
1
Shoulder Tri-Set (Front/Lateral/Rear)
4 sets x12
each exercise, do all 3 before resting
Smith Machine Shoulder Press illustration
2
Smith Machine Shoulder Press
4x10
superset with Dumbbell Upright Rows 10 reps
Reverse Pec Dec illustration
3
Reverse Pec Dec
3x10
Barbell Push Press illustration
4
Barbell Push Press
50 reps
Back & Biceps
Upper Body
Barbell Bent Over Rows illustration
1
Barbell Bent Over Rows
4x10
Cable Rows (Wide Grip) illustration
2
Cable Rows (Wide Grip)
4x12
Single Arm Dumbbell Rows illustration
3
Single Arm Dumbbell Rows
3x12
per arm
Narrow Grip Pull Ups illustration
4
Narrow Grip Pull Ups
4 sets
to fail
Lat Pulldowns illustration
5
Lat Pulldowns
4x25
Cable Pullovers illustration
6
Cable Pullovers
4x20
Barbell Curls illustration
7
Barbell Curls
4x12
Hammer Curls illustration
8
Hammer Curls
4x12