Day 4 - Full body (Summer 2026)
Body Heatmap
Target Muscles
Deadlift (Trap bar)
15 reps1
25 reps2
35 reps3
45 reps4
GlutesHamstringsQuadsLower BackUpper Back
Deadlift (Trap bar)
GlutesHamstringsQuadsLower BackUpper Back
Set
KG
Reps
1
-
5
2
-
5
3
-
5
4
-
5
Incline Bench Press (Barbell)
18 reps1
28 reps2
38 reps3
48 reps4
ChestFront DeltsTriceps
Incline Bench Press (Barbell)
ChestFront DeltsTriceps
Set
KG
Reps
1
-
8
2
-
8
3
-
8
4
-
8
Bulgarian Split Squat
110 reps1
210 reps2
310 reps3
410 reps4
510 reps5
610 reps6
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
5
-
10
6
-
10
Standing Cable Glute Kickbacks
115 reps1
215 reps2
315 reps3
415 reps4
515 reps5
615 reps6
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
-
15
2
-
15
3
-
15
4
-
15
5
-
15
6
-
15
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Lateral Raise (Dumbbell)
115 reps1
215 reps2
315 reps3
Side Delts
Lateral Raise (Dumbbell)
Side Delts
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Hanging Knee Raise
110 reps1
210 reps2
310 reps3
Abs
Hanging Knee Raise
Abs
Set
Reps
1
10
2
10
3
10
