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Week 4 Intermediate

The document outlines a week 4 workout plan focusing on upper body push, lower body basics, active rest and mobility, pull and core, and a full-body beginner flow. Each day includes a warm-up, main exercises with sets and reps, and a cool-down with stretching. The plan emphasizes progression through added resistance and varied movements to enhance strength and mobility.

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dheerajsharma23949
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6 views3 pages

Week 4 Intermediate

The document outlines a week 4 workout plan focusing on upper body push, lower body basics, active rest and mobility, pull and core, and a full-body beginner flow. Each day includes a warm-up, main exercises with sets and reps, and a cool-down with stretching. The plan emphasizes progression through added resistance and varied movements to enhance strength and mobility.

Uploaded by

dheerajsharma23949
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 4

Monday Sets Notes

Upper Body Push

Warm-up 5 min dynamic stretches (arm circles, shoulder rolls, cat-cow)

Add resistence if needed


Diamond 4x8-10 reps
Push-Ups

Wall Handstand
4x45 sec
Holds

4x12-15 reps Increase weight as needed to focus on


Dips on Bars/Chairs
weighted progression

Cool-down 5 min stretching (pec stretch, child’s pose)

Tuesday Sets Notes

Lower Body Basics

5 min dynamic movements (leg swings, hip circles, bodyweight


Warm-up
squats)

Weighted Add a backpack for weight or increase time


3x15 reps
Bodyweight squats under tension

3x10-12 reps per


Weighted Step-Ups
leg
on a chair

Glute Bridge Leg


3x12 reps per leg Add dumbbells or water jug for resistence
Raise

Cool-down 5 min stretching (hip flexor stretch, hamstring stretch)


Wednesday Sets Notes

Active Rest & Mobility

Yoga flow 10-15 min (downward dog, pigeon pose, warrior)

Wrist and shoulder mobility drills

Light cardio 10 min walk or jog

Thursday Sets Notes

Pull & Core

Warm-up 5 min dynamic stretches (scapular retractions, neck rolls)

Negative Pull-Ups 4x6-8 reps Focus on slower descents

Inverted Rows 4x10-12 reps

Hollow body hold 4x40 sec

Side Plank with


3x30 sec per side
reach under

Cool-down 5 min stretching (lats, spinal twist)


Saturday Sets Notes

Full-Body Beginnner Flow

Warm-up 5 min mobility drills (spinal cat-cow, deep squats)

Archer
3x10-12 reps
Push-Ups

Bodyweight Squats 4x10-12 reps

Assisted Pull-Ups 4x6-8 reps

Plank Hold 4x45 sec Slower execution to test balance

Cool-down 5 min stretching (lats, full body)

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