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Your Personalized Workout Plan
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Shehzad Pharmacy 4-Week Workout Plan
Designed specifically for your body and goals
Based on your profile: 70kg, 170cm, 30 years, Intermediate level
4
Workout Days
Per Week
24
Total Exercises
Weekly
60
Duration
Minutes/Day
3
Recovery Days
Per Week
Day 1: Chest & Triceps Strength & Hypertrophy
Barbell Bench Press Change
4 sets × 8-12 reps | 90 sec rest
Incline Dumbbell Press Change
3 sets × 10-15 reps | 75 sec rest
Cable Flyes Change
3 sets × 12-15 reps | 60 sec rest
Tricep Pushdown Change
3 sets × 12-15 reps | 60 sec rest
Overhead Tricep Extension Change
3 sets × 12-15 reps | 60 sec rest
Day 2: Back & Biceps Width & Thickness
Pull-ups or Lat Pulldown Change
4 sets × 8-12 reps | 90 sec rest
Bent Over Barbell Row Change
3 sets × 8-12 reps | 75 sec rest
Seated Cable Row Change
3 sets × 10-15 reps | 60 sec rest
Barbell Bicep Curl Change
3 sets × 10-12 reps | 60 sec rest
Hammer Curls Change
3 sets × 12-15 reps | 60 sec rest
Day 3: Legs & Shoulders Power & Stability
Barbell Squats Change
4 sets × 8-12 reps | 120 sec rest
Romanian Deadlifts Change
3 sets × 10-12 reps | 90 sec rest
Leg Press Change
3 sets × 12-15 reps | 75 sec rest
Overhead Press Change
3 sets × 8-12 reps | 75 sec rest
Lateral Raises Change
3 sets × 12-15 reps | 60 sec rest
Day 4: Full Body Conditioning & Core
Deadlifts Change
3 sets × 6-10 reps | 120 sec rest
Pull-ups Change
3 sets × 8-12 reps | 90 sec rest
Dumbbell Shoulder Press Change
3 sets × 10-12 reps | 75 sec rest
Plank Change
3 sets × 60 sec hold | 45 sec rest
Russian Twists Change
3 sets × 20 reps | 45 sec rest