FOUR DAY
weekly
ROUTINE
Below is a plan to go about for your 4 day weekly routine.
PLAN A:
Day 1: Chest & Back
Day 2: Core
Day 3: Arms & Shoulders
Day 4: Lower Body
Plan A involves working out, chest & back on Day 1, core on day 2, arms & shoulders on day 3, and lower body on day 4. For example, day 1 can be performed on Monday, day 2 can be performed on Tuesday, day 3 on Thursday, and day 4 on Friday. Or it can be performed back to back, such as, day 1 on Monday, day 2 on Tuesday, day 3 on Wednesday and day 4 on Thursday. This way, you've targeted all the muscles throughout the week without neglecting any. Our tip for this routine is, give the arms and shoulders at least 2 days of rest before hitting chest & back the following week. This will allow proper time for the arms & shoulders to rebuild before using them again to workout the chest & back.
Directions:
Following this 4 day program, choose any 4 days to workout through the PRO WRLD fit App. To do so, open up the app > click, Train > click classes > click the filter icon at top right corner > click body target > click chest and back > click apply filter. From there, you will see the chest and back workout classes displayed for you to preferably choose from.
Perform the same direction with a different body target focus according to the 3 remaining workout days.
Tip:
It is recommended to use the Macro Tracker, Water Logging feature, along with Outdoor Run, to get the most out of your fitness journey.
PLAN B:
Day 1: HIIT (or any other fully body workout such as, EMOM, Tabata, Barre, Calisthenics, Circuit training, kickboxing)
Day 2: Break
Day 3: Upper Body
Day 4: Lower Body
Day 5: Core
Plan B involves working out full body, upper body, lower body and core on separate days. Rest day in-between fully body and upper body. More rest days may be taken in-between if needed. For example, a full body class, such as, HIIT, can be performed on Monday, while the upper body class can be performed on Wednesday or later in the week depending on the number rest days you decide to take in-between both workout days.
Directions:
Follow the 4 day workout routine through the PRO WRLD fit App. To do so, open up the app > click, Train > click classes > click the filter icon at top right corner > click class type > click HIIT (or other class type, such as Tabata, Kickboxing, Circuit etc.) > click apply filter. From there, you will see all workout classes displayed to your likings for you to preferably choose from.
Perform the same steps with a different body target focus according to the 3 remaining workout days.
Tip:
It is recommended to use the Macro Tracker, Water Logging feature, along with Outdoor Run, to get the most out of your fitness journey.