Josh 7x4 workout

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  • 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
Machine Ab Crunch
1 12
2 12
3 12
Barbell Flat Bench Press
1 8
2 8
3 8
4 8
Body Weight Pull Up
1 10
2 10
3 10
Barbell Deadlift
1 6
2 6
3 6
4 6
Dumbbell Seated Shoulder Press
1 10
2 10
3 10
Cable Rope Triceps Push Down
1 12
2 12
3 12
Machine Butterfly
1 12
2 12
3 12
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
Dumbbell Goblet Squat
1 10
2 10
3 10
4 10
Weighted Chin Up
1 8
2 8
3 8
Cable Woodchop
1 12
2 12
3 12
Dumbbell Incline Bench Fly
1 12
2 12
3 12
Machine Leg Press
1 10
2 10
3 10
4 10
Barbell Romanian Deadlift
1 8
2 8
3 8
4 8
Body Weight Dips Triceps Variation
1 10
2 10
3 10
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
Body Weight Plank
1 30 seconds
2 30 seconds
3 30 seconds
Cable Incline Bench Triceps Extension
1 10
2 10
3 10
Barbell Bent Over Row
1 8
2 8
3 8
4 8
Barbell Push Press
1 6
2 6
3 6
4 6
Dumbbell Flat Bench Press
1 10
2 10
3 10
Machine Seated Leg Curl
1 12
2 12
3 12
Dumbbell One Arm Row
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
Cable Chest Press Seated
1 10
2 10
3 10
Cable Upright Row
1 12
2 12
3 12
Dumbbell Hammer Biceps Curl
1 10
2 10
3 10
Machine Assisted Pull Up
1 8
2 8
3 8
4 8
Barbell T Bar Row
1 10
2 10
3 10
Dumbbell Reverse Fly
1 12
2 12
3 12
Barbell Squat
1 8
2 8
3 8
4 8
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