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

4 Weeks / 4 Days per Week / Intermediate

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Log Workout

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

4 Weeks / 4 Days per Week / Intermediate

0 ratings

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

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Goals

Equipment Needed

Barbell
Flat Bench
Dumbbells
Chin-Up Bar
Cable Machine
Fitness Ball
Exercise Mat
Kettlebells

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Day 1
Day 2
Day 3
Day 4

GWOD Day #1 Workout - 4 Day Plan 4/22-5/19

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

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

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

Exercise	Sets	Distance	Reps	Weight	Rest
Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
Dynamic Stretching Quads / Very Easy	Dynamic Stretching 1 sets, 00:05:00	1	00:05:00			--:--
Front Squat Quads / Intermediate	Front Squat 5 sets, 6 reps, 02:00 rest	5		6	--	02:00
One-Arm Dumbbell Row Lats / Beginner	One-Arm Dumbbell Row 5 sets, 8 reps	5		8	--	--:--
Neutral-Grip One-Arm Military Press Shoulders / Beginner	Neutral-Grip One-Arm Military Press 5 sets, 8 reps, 01:30 rest	5		8	--	01:30
Hammer Curl Biceps / Beginner	Hammer Curl 3 sets, 15 reps	3		15	--	--:--
Rope Tricep Pushdown Triceps / Beginner	Rope Tricep Pushdown 3 sets, 15 reps, 01:30 rest	3		15	--	01:30
Static Stretching Quads / Very Easy	Static Stretching 1 sets, 00:05:00	1	00:05:00			--:--

normal
superset
alternate
circuit

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Workout Plan Summary

GWOD Day #2 Workout - 4 Day Plan 4/22-5/19

notes & alternates | Print Workout | Print Plan

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.

Exercise	Sets	Distance	Reps	Weight	Rest
Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
Dynamic Stretching Quads / Very Easy	Dynamic Stretching 1 sets, 00:05:00	1	00:05:00			--:--
Bench Press Chest / Beginner	Bench Press 4 sets, 8 reps, 01:30 rest	4		8	--	01:30
Goblet Squat with Pulse Quads / Intermediate	Goblet Squat with Pulse 15 sets, 5 reps	15		5	--	--:--
Jumping Jack Quads / Beginner	Jumping Jack 15 sets, 10 reps	15		10		--:--
Single-Leg Dumbbell Romanian Deadlift Hamstrings / Intermediate	Single-Leg Dumbbell Romanian Deadlift 15 sets, 5 reps, 00:30 rest	15		5	--	00:30
Static Stretching Quads / Very Easy	Static Stretching 1 sets, 00:05:00	1	00:05:00			--:--

normal
superset
alternate
circuit

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Workout Plan Summary

GWOD Day #3 Workout - 4 Day Plan 4/22-5/19

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

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

Exercise	Sets	Distance	Reps	Weight	Rest
Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
Dynamic Stretching Quads / Very Easy	Dynamic Stretching 1 sets, 00:05:00	1	00:05:00			--:--
Deadlift Hamstrings / Intermediate	Deadlift 4 sets, 10 reps, 01:30 rest	4		10	--	01:30
Alternating Dumbbell Bench Press with Isometric Hold Chest / Intermediate	Alternating Dumbbell Bench Press with Isometric Hold 4 sets, 10 reps	4		10	--	--:--
Split Stance One-Arm Cable Row Middle Back / Intermediate	Split Stance One-Arm Cable Row 4 sets, 12 reps, 01:30 rest	4		12	--	01:30
Dumbbell Push Press Shoulders / Intermediate	Dumbbell Push Press 3 sets, 15 reps	3		15	--	--:--
Stir the Pot Abs / Expert	Stir the Pot 3 sets, 00:01:45, 01:30 rest	3	00:01:45			01:30
Static Stretching Quads / Very Easy	Static Stretching 3 sets, 00:05:00, 01:00 rest	3	00:05:00			01:00

normal
superset
alternate
circuit

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Workout Plan Summary

GWOD Day #4 Workout - 4 Day Plan 4/22-5/19

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 4

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

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

Exercise	Sets	Distance	Reps	Weight	Rest
Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
Dynamic Stretching Quads / Very Easy	Dynamic Stretching 1 sets, 00:05:00	1	00:05:00			--:--
Chin-Up Lats / Intermediate	Chin-Up 3 sets, 10 reps, 01:30 rest	3		10		01:30
Romanian Deadlift Hamstrings / Intermediate	Romanian Deadlift 10 sets, 5 reps	10		5	--	--:--
Mountain Climber Abs / Intermediate	Mountain Climber 10 sets, 15 reps	10		15		--:--
Single-Leg Hip Thrust Glutes / Intermediate	Single-Leg Hip Thrust 10 sets, 10 reps, 00:30 rest	10		10		00:30
Static Stretching Quads / Very Easy	Static Stretching 1 sets, 00:05:00	1	00:05:00			--:--

normal
superset
alternate
circuit

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