مبتدئ
4-day workout | gym | home
A free 4-day gym plan with home alternatives: two upper and two lower days. Every exercise has a demo video and an alternative, with set, warm-up and RIR progression instructions.
Get the plan for freeA free account is required: sign in with your email and you return to this plan.
A free PDF downloaded from your account after requesting it. The plan is general guidance; consult a specialist if you have an injury or a health condition.