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Greatist GWOD: 4 Day Plan 4/22-5/19

4 Week / 4 Days per Week / Intermediate

0 ratings
Greatist GWOD: 4 Day Plan 4/22-5/19

Greatist GWOD: 4 Day Plan 4/22-5/19

4 Week / 4 Days per Week / Intermediate

0 ratings

Greatist GWOD: 4 Day Plan 4/22-5/19

4 Week / 4 Days per Week / Intermediate

0 ratings

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Get Ripped

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Chin-Up Bar
  • Cable Machine
  • Fitness Ball
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  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Intermediate
5 sets, 6 reps, 02:00 rest
5 6 -- 02:00
Lats / Beginner
5 sets, 8 reps
5 8 -- --:--
Shoulders / Beginner
5 sets, 8 reps, 01:30 rest
5 8 -- 01:30
Biceps / Beginner
3 sets, 15 reps
3 15 -- --:--
Triceps / Beginner
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

*One-Arm Dumbbell Row: 8 reps each arm.

*Neutral-Grip One-Arm Military Press: 8 reps each arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Chest / Beginner
4 sets, 8 reps, 01:30 rest
4 8 -- 01:30
Quads / Intermediate
15 sets, 5 reps
15 5 -- --:--
Quads / Beginner
15 sets, 10 reps
15 10 --:--
Hamstrings / Intermediate
15 sets, 5 reps, 00:30 rest
15 5 -- 00:30
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

*Single-Leg Romanian Deadlift: 5 reps per leg

*For the last 3 exercises set the clock for 15 minutes and repeat this circuit as many times as possible, taking as little rest as
necessary.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Hamstrings / Intermediate
4 sets, 10 reps, 01:30 rest
4 10 -- 01:30
Chest / Intermediate
4 sets, 10 reps
4 10 -- --:--
Middle Back / Intermediate
4 sets, 12 reps, 01:30 rest
4 12 -- 01:30
Shoulders / Intermediate
3 sets, 15 reps
3 15 -- --:--
Abs / Expert
3 sets, 00:01:45, 01:30 rest
3 00:01:45 01:30
Quads / Very Easy
3 sets, 00:05:00, 01:00 rest
3 00:05:00 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

*Alternating Dumbbell Bench Press; 10 reps each arm.
*One-Arm Standing Cable Row: 10 reps each arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Lats / Intermediate
3 sets, 10 reps, 01:30 rest
3 10 01:30
Hamstrings / Intermediate
10 sets, 5 reps
10 5 -- --:--
Abs / Intermediate
10 sets, 15 reps
10 15 --:--
Glutes / Intermediate
10 sets, 10 reps, 00:30 rest
10 10 00:30
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

*Chin-Up: as many as possible per set.

*Single-Leg Hip Thrust: 10 reps each leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

24 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Get Ripped

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Chin-Up Bar
  • Cable Machine
  • Fitness Ball
Show All

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Greatist GWOD: 4 Day Plan 4/22-5/19

24 person started this plan

Workout Goals

  • Improve Cardio
  • Gain Mass
  • Get Ripped

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Chin-Up Bar
  • Cable Machine
  • Fitness Ball
Show All