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)
Lay down hamstring curls illustration
1
Lay down hamstring curls
4x25
Glute bridges illustration
2
Glute bridges
4x15
superset with walking lunges, 15 steps each leg
Stiff legged deadlifts illustration
3
Stiff legged deadlifts
4x10
superset with zig zag lunges 10 steps each
Regular Deadlift illustration
4
Regular Deadlift
4x6
Wide stance Leg press illustration
5
Wide stance Leg press
4x12
Seated calf raises illustration
6
Seated calf raises
8 sets
Barbell glute press illustration
7
Barbell glute press
4x10
Quads
Lower Body
10 MIN leg warmup (dynamic stretching and 20-30 deep bodyweight squats)
Leg extensions illustration
1
Leg extensions
10x15
Barbell squat illustration
2
Barbell squat
4x8
superset with sissy squats 25 reps
DB spassov squats illustration
3
DB spassov squats
4x12
per leg, superset with DB rev. lunges 12 reps
Narrow stance Barbell squats illustration
4
Narrow stance Barbell squats
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 illustration
7
Seated calf
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
DB overhead tri ext illustration
6
DB overhead tri ext
4x15
Skull crushers illustration
7
Skull crushers
4x20
Shoulders
Upper Body
Giant set: DB front raises, Lateral Raises, Rear Delt illustration
1
Giant set: DB front raises, Lateral Raises, Rear Delt
4 sets x12
each exercise, do all 3 before resting
Smith press illustration
2
Smith press
4x10
superset with DB upright rows 10 reps
Rear delt pec dec illustration
3
Rear delt pec dec
3x10
Barbell push press illustration
4
Barbell push press
50 reps
Back & Biceps
Upper Body
Barbell Bent over row illustration
1
Barbell Bent over row
4x10
Cable rows, wide grip illustration
2
Cable rows, wide grip
4x12
SA DB rows illustration
3
SA DB rows
3x12
per arm
Narrow pull ups illustration
4
Narrow pull ups
4 sets
to fail
Lat pulldowns illustration
5
Lat pulldowns
4x25
Cable pullovers illustration
6
Cable pullovers
4x20
Straight bar curls illustration
7
Straight bar curls
4x12
Hammer curls illustration
8
Hammer curls
4x12