INTRO:
A 4 Day lift program that will help you get in shape but will not crush what little time you have to do things. I am making this program for those looking to get into a lift program, this will be a program that anyone will be able to accomplish.
TARGET:
Everyone, anyone, all who want to lift.
THINGS TO KNOW:
If you have limitations and need to modify any lift or movement please do so. if you have questions on how to modify any of the movements email fitnesswhitley@gmail.com This program is repetitive for the first 5 weeks and the second 5 weeks. Make sure that you up weights when you can and push your limits on timing and reps when possible so that you can get the most out of this program.
Week 1:
DAY 1
| Exercise | Sets | Reps | |
| Barbell Bar Row | 3 | 10 | |
| Dumbell Row | 3 | 10 | |
| Incline DB Row | 3 | 10 | |
| Shoulder Press | 3 | 10 | |
| Push Up | 3 | 10 | |
| Dumbbell Curl | 3 | 10 |
DAY 2
| Exercise | Sets | Reps | |
| Barbell Squat | 3 | 10 | |
| Dumbell Lunges | 3 | 10 | |
| Dumbell Squat | 3 | 10 | |
| Bodyweight squats | 3 | 25 | |
|
Bodyweight Calf raises
|
3 | 50 |
DAY 3
Off day, Stretch or run
DAY 4
| Exercise | Sets | Reps | |
| Plank | 3 | 30 sec to 1 min | |
| Decline Sit-ups | 3 | 25 | |
| Reverse Crunch | 3 | 15 | |
| Russian Twists | 3 | 15 Each side | |
| Leg up crunches | 3 | 15 | |
| Push-ups | 3 | 10 |
DAY 5
| Exercise | Sets | Reps | |
|
E-Z Bar Curl
|
3 | 10 | |
| 3 | 10 | ||
|
Lat Raises
|
3 | 10 | |
|
Dumbbell tri ext
|
3 | 10 | |
|
Dumbbell curl and press
|
3 | 10 |
DAY 6
Off day, Stretch or run
DAY 7
Off day, Stretch or run
Week 2
DAY 1
| Exercise | Sets | Reps | |
| Barbell Bar Row | (Increase Weight) | 3 | 8 |
| Dumbell Row | 3 | 12 | |
| Incline DB Row | 3 | 12 | |
| Shoulder Press | 3 | 10 | |
| Push Up | 3 | 10 | |
| Dumbbell Curl | 3 | 10 |
DAY 2
| Exercise | Sets | Reps | |
| Barbell Squat | 3 | 12 | |
| Dumbell Lunges | 3 | 12 | |
| Dumbell Squat | 3 | 10 | |
| Bodyweight squats | 3 | 25 | |
|
Bodyweight Calf raises
|
3 | 50 |
DAY 3
Off day, Stretch or run
DAY 4
| Exercise | Sets | Reps | |
| Plank | 3 | 30 sec to 1 min | |
| Decline Sit-ups | 3 | 25 | |
| Reverse Crunch | 3 | 15 | |
| Russian Twists | 3 | 15 Each side | |
| Leg up crunches | 3 | 15 | |
| Push-ups | 3 | 10 |
DAY 5
| Exercise | Sets | Reps | |
|
E-Z Bar Curl
|
3 | 10 | |
|
Barbell Bench
|
3 | 10 | |
|
Lat Raises
|
3 | 10 | |
|
Dumbbell tri ext
|
3 | 10 | |
|
Dumbbell curl and press
|
3 | 10 |
DAY 6
Off day, Stretch or run
DAY 7
Off day, Stretch or run
Week 3
DAY 1
| Exercise | Sets | Reps | |
| Barbell Bar Row | 3 | 8 | |
| Dumbell Row | 3 | 12 | |
| Incline DB Row | 3 | 12 | |
| Shoulder Press | 3 | 10 | |
| Push Up | 3 | 10 | |
| Dumbbell Curl | 3 | 10 |
DAY 2
| Exercise | Sets | Reps | |
| Barbell Squat | (Increase Weight) | 3 | 8 |
| Dumbell Lunges | 3 | 10 | |
| Dumbell Squat | 3 | 10 | |
| Bodyweight squats | 3 | 25 | |
|
Bodyweight Calf raises
|
3 | 50 |
DAY 3
Off day, Stretch or run
DAY 4
| Exercise | Sets | Reps | |
| Plank | 3 | 30 sec to 1:30 min | |
| Decline Sit-ups | 3 | 25 | |
| Reverse Crunch | 3 | 15 | |
| Russian Twists | 3 | 15 Each side | |
| Leg up crunches | 3 | 15 | |
| Push-ups | 3 | 10 |
DAY 5
| Exercise | Sets | Reps | |
|
E-Z Bar Curl
|
3 | 10 | |
|
Barbell Bench
|
3 | 10 | |
|
Lat Raises
|
3 | 10 | |
|
Dumbbell tri ext
|
3 | 10 | |
|
Dumbbell curl and press
|
3 | 10 |
DAY 6
Off day, Stretch or run
DAY 7
Off day, Stretch or run
Week 4
DAY 1
| Exercise | Sets | Reps | |
| Barbell Bar Row | 3 | 10 | |
| Dumbell Row | 3 | 10 | |
| Incline DB Row | 3 | 10 | |
| Shoulder Press | 3 | 10 | |
| Push Up | 3 | 10 | |
| Dumbbell Curl | 3 | 10 |
DAY 2
| Exercise | Sets | Reps | |
| Barbell Squat | 3 | 10 | |
| Dumbell Lunges | 3 | 10 | |
| Dumbell Squat | 3 | 10 | |
| Bodyweight squats | 3 | 25 | |
|
Bodyweight Calf raises
|
3 | 50 |
DAY 3
Off day, Stretch or run
DAY 4
| Exercise | Sets | Reps | |
| Plank | 3 | 30 sec to 1 min | |
| Decline Sit-ups | 3 | 25 | |
| Reverse Crunch | 3 | 15 | |
| Russian Twists | 3 | 15 Each side | |
| Leg up crunches | 3 | 15 | |
| Push-ups | 3 | 10 |
DAY 5
| Exercise | Sets | Reps | |
|
E-Z Bar Curl
|
3 | 10 | |
|
Barbell Bench
|
3 | 10 | |
|
Lat Raises
|
3 | 10 | |
|
Dumbbell tri ext
|
3 | 10 | |
|
Dumbbell curl and press
|
3 | 10 |
DAY 6
Off day, Stretch or run
DAY 7
Off day, Stretch or run
Week 5
DAY 1
| Exercise | Sets | Reps | |
| Barbell Bar Row | Light Weight | 3 | 20 |
| Dumbell Row | Light Weight | 3 | 20 |
| Incline DB Row | Light Weight | 3 | 20 |
| Shoulder Press | 3 | 10 | |
| Push Up | 3 | 10 | |
| Dumbbell Curl | 3 | 10 |
DAY 2
| Exercise | Sets | Reps | |
| Barbell Squat | 3 | 10 | |
| Dumbell Lunges | 3 | 10 | |
| Dumbell Squat | 3 | 10 | |
| Bodyweight squats | 3 | 25 | |
|
Bodyweight Calf raises
|
3 | 50 |
DAY 3
Off day, Stretch or run
DAY 4
| Exercise | Sets | Reps | |
| Plank | 3 | 30 sec to 1 min | |
| Decline Sit-ups | 3 | 25 | |
| Reverse Crunch | 3 | 15 | |
| Russian Twists | 3 | 15 Each side | |
| Leg up crunches | 3 | 15 | |
| Push-ups | 3 | 10 |
DAY 5
| Exercise | Sets | Reps | |
|
E-Z Bar Curl
|
3 | 10 | |
|
Barbell Bench
|
3 | 10 | |
|
Lat Raises
|
3 | 10 | |
|
Dumbbell tri ext
|
3 | 10 | |
|
Dumbbell curl and press
|
3 | 10 |
DAY 6
Off day, Stretch or run
DAY 7
Off day, Stretch or run
Week 6
DAY 1
| Exercise | Sets | Reps | |
| Barbell URR | 3 | 10 | |
| Dumbell BOR | 3 | 10 | |
| Incline DB Fly | 3 | 10 | |
| DB Shoulder press | 3 | 10 | |
| Push Up | 3 | 10 | |
| Dumbbell Curl | 3 | 10 |
DAY 2
| Exercise | Sets | Reps | |
| Barbell Squat | 3 | 15-10-8 | |
| Dumbell Lunges | 3 | 12-10- 8 | |
| Dumbell Squat | 3 | 10 | |
| Bodyweight squats | 3 | 25 | |
|
Bodyweight Calf raises
|
3 | 50 |
DAY 3
Off day, Stretch or run
DAY 4
| Exercise | Sets | Reps | |
| Plank | 3 | 30 sec to 1 min | |
| Leg raises | 3 | 15 | |
| scissors kick | 3 | 20 Each Side | |
| Russian Twists | 3 | 15 Each side | |
| Sit-ups | 3 | 20 | |
| Push-ups | 3 | 10 |
DAY 5
| Exercise | Sets | Reps | |
|
E-Z Bar Curl
|
3 | 15-10-8 | |
|
Barbell Bench
|
3 | 15-10-8 | |
|
Lat Raises
|
3 | 15-10-8 | |
|
Dumbbell tri ext
|
3 | 15-10-8 | |
|
Dumbbell curl and press
|
3 | 15-10-8 |
DAY 6
Off day, Stretch or run
DAY 7
Off day, Stretch or run
Week 7
DAY 1
| Exercise | Sets | Reps | |
| Barbell URR | 3 | 10 | |
| Dumbell BOR | 3 | 10 | |
| Incline DB Fly | 3 | 10 | |
| DB Shoulder press | 3 | 10 | |
| Push Up | 3 | 10 | |
| Dumbbell Curl | 3 | 10 |
DAY 2
| Exercise | Sets | Reps | |
| Barbell Squat | 3 | 15-10-8 | |
| Dumbell Lunges | 3 | 12-10- 8 | |
| Dumbell Squat | 3 | 10 | |
| Bodyweight squats | 3 | 25 | |
|
Bodyweight Calf raises
|
3 | 50 |
DAY 3
Off day, Stretch or run
DAY 4
| Exercise | Sets | Reps | |
| Plank | 3 | 30 sec to 1 min | |
| Leg raises | 3 | 15 | |
| scissors kick | 3 | 20 Each Side | |
| Russian Twists | 3 | 15 Each side | |
| Sit-ups | 3 | 20 | |
| Push-ups | 3 | 10 |
DAY 5
| Exercise | Sets | Reps | |
|
E-Z Bar Curl
|
3 | 15-10-8 | |
|
Barbell Bench
|
3 | 15-10-8 | |
|
Lat Raises
|
3 | 15-10-8 | |
|
Dumbbell tri ext
|
3 | 15-10-8 | |
|
Dumbbell curl and press
|
3 | 15-10-8 |
DAY 6
Off day, Stretch or run
DAY 7
Off day, Stretch or run
Week 8
DAY 1
| Exercise | Sets | Reps | |
| Barbell URR | 3 | 10 | |
| Dumbell BOR | 3 | 10 | |
| Incline DB Fly | 3 | 10 | |
| DB Shoulder press | 3 | 10 | |
| Push Up | 3 | 10 | |
| Dumbbell Curl | 3 | 10 |
DAY 2
| Exercise | Sets | Reps | |
| Barbell Squat | 3 | 15-10-8 | |
| Dumbell Lunges | 3 | 12-10- 8 | |
| Dumbell Squat | 3 | 10 | |
| Bodyweight squats | 3 | 25 | |
|
Bodyweight Calf raises
|
3 | 50 |
DAY 3
Off day, Stretch or run
DAY 4
| Exercise | Sets | Reps | |
| Plank | 3 | 30 sec to 1 min | |
| Leg raises | 3 | 15 | |
| scissors kick | 3 | 20 Each Side | |
| Russian Twists | 3 | 15 Each side | |
| Sit-ups | 3 | 20 | |
| Push-ups | 3 | 10 |
DAY 5
| Exercise | Sets | Reps | |
|
E-Z Bar Curl
|
3 | 15-10-8 | |
|
Barbell Bench
|
3 | 15-10-8 | |
|
Lat Raises
|
3 | 15-10-8 | |
|
Dumbbell tri ext
|
3 | 15-10-8 | |
|
Dumbbell curl and press
|
3 | 15-10-8 |
DAY 6
Off day, Stretch or run
DAY 7
Off day, Stretch or run
Week 9
DAY 1
| Exercise | Sets | Reps | |
| Barbell URR | 3 | 10 | |
| Dumbell BOR | 3 | 10 | |
| Incline DB Fly | 3 | 10 | |
| DB Shoulder press | 3 | 10 | |
| Push Up | 3 | 10 | |
| Dumbbell Curl | 3 | 10 |
DAY 2
| Exercise | Sets | Reps | |
| Barbell Squat | 3 | 15-10-8 | |
| Dumbell Lunges | 3 | 12-10- 8 | |
| Dumbell Squat | 3 | 10 | |
| Bodyweight squats | 3 | 25 | |
|
Bodyweight Calf raises
|
3 | 50 |
DAY 3
Off day, Stretch or run
DAY 4
| Exercise | Sets | Reps | |
| Plank | 3 | 30 sec to 1 min | |
| Leg raises | 3 | 15 | |
| scissors kick | 3 | 20 Each Side | |
| Russian Twists | 3 | 15 Each side | |
| Sit-ups | 3 | 20 | |
| Push-ups | 3 | 10 |
DAY 5
| Exercise | Sets | Reps | |
|
E-Z Bar Curl
|
3 | 15-10-8 | |
|
Barbell Bench
|
3 | 15-10-8 | |
|
Lat Raises
|
3 | 15-10-8 | |
|
Dumbbell tri ext
|
3 | 15-10-8 | |
|
Dumbbell curl and press
|
3 | 15-10-8 |
DAY 6
Off day, Stretch or run
DAY 7
Off day, Stretch or run
Week 10
DAY 1
| Exercise | Sets | Reps | |
| Barbell URR | 3 | 10 | |
| Dumbell BOR | 3 | 10 | |
| Incline DB Fly | 3 | 10 | |
| DB Shoulder press | 3 | 10 | |
| Push Up | 3 | 10 | |
| Dumbbell Curl | 3 | 10 |
DAY 2
| Exercise | Sets | Reps | |
| Barbell Squat | 3 | 15-10-8 | |
| Dumbell Lunges | 3 | 12-10- 8 | |
| Dumbell Squat | 3 | 10 | |
| Bodyweight squats | 3 | 25 | |
|
Bodyweight Calf raises
|
3 | 50 |
DAY 3
Off day, Stretch or run
DAY 4
| Exercise | Sets | Reps | |
| Plank | 3 | 30 sec to 1 min | |
| Leg raises | 3 | 15 | |
| scissors kick | 3 | 20 Each Side | |
| Russian Twists | 3 | 15 Each side | |
| Sit-ups | 3 | 20 | |
| Push-ups | 3 | 10 |
DAY 5
| Exercise | Sets | Reps | |
|
E-Z Bar Curl
|
3 | 15-10-8 | |
|
Barbell Bench
|
3 | 15-10-8 | |
|
Lat Raises
|
3 | 15-10-8 | |
|
Dumbbell tri ext
|
3 | 15-10-8 | |
|
Dumbbell curl and press
|
3 | 15-10-8 |
DAY 6
Off day, Stretch or run