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Geekhangover
Week 4
AUTOPLAYAUDIO TIP
General
Intermediate
Barbell
Plan Details
The Week 4 routine by Geekhangover is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Leg & Glutes
Est time: 77 min
13 exercises
Hex Bar Deadlift
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Lunge
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Kneeling Squat
Glutes
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Lateral Lunge
Glutes
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Machine Leg Extension
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Pull Through
Glutes
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Leg Kickback
Glutes
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Band Hip Lift
Glutes
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell Single-Leg Calf Raise
Lower Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell Step-Up
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Band Calf Raise
Lower Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Band Calf Raise
Lower Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Prisoner Squat
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
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