4d workout

Every week column is editable

Double click on the row with green background to edit the reps and weight.

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Day 1 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Squat
1 12
2 12
3 12
Dumbbell Goblet Squat
1 12
2 12
3 12
Body Weight Bulgarian Split Squat
1 10
2 10
3 10
Barbell Front Squat
1 10
2 10
3 10
Dumbbell Walking Lunge
1 10
2 10
3 10
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Bent Over Row
1 12
2 12
3 12
Machine Chest Supported Row
1 12
2 12
3 12
Body Weight Pull Up
1 8
2 8
3 8
Cable One Arm Row Seated
1 12
2 12
3 12
Dumbbell Bent Over Row
1 12
2 12
3 12
Day 3 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Machine Shoulder Press
1 12
2 12
3 12
Dumbbell Side Lateral Raise
1 12
2 12
3 12
Cable Lateral Raise
1 12
2 12
3 12
Dumbbell Arnold Press
1 10
2 10
3 10
Body Weight Pike Push Up
1 10
2 10
3 10
Day 4 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell One Arm Lateral Raise
1 12
2 12
3 12
Machine Lateral Raise
1 12
2 12
3 12
Barbell Push Press
1 10
2 10
3 10
Cable Shoulder Press Seated
1 12
2 12
3 12
Machine Reverse Fly
1 12
2 12
3 12
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