Week 4

Table of Contents

Week 4

Download this week’s workout pdf here.

Day 1 – Legs + Cardio

Straight Sets – Perform the moves for the indicated sets and reps. Recover fully between sets.

  • Dumbbell/Barbell Squat – 10 reps – 5 sets
  • Dumbbell Step-Back Lunge – 10 reps each leg – 4 sets
  • Dumbbell/Barbell Deadlift – 10 reps – 4 sets
  • Alternating Single-Leg Deadlift – 5 reps each leg – 4 sets
  • Goblet Squat – 10 reps – 4 sets

Exercise – 1 set

  • Dumbbell Walking Lunge – 80 reps

Cardio – Perform 30 minutes of steady-state cardio of your cho...

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