four week plan


Ok – so I finally got my workout schedule written down for the next four weeks. After this my schedule with school will change so I may change this up as well but here you go!!

I am going to do all lifting except abs/calves in sets of 4 with 8-12 reps in each depending on the exercise. I lift the part I am trying to build up (hams/shoulders) with heavier weights for less reps and the ones I am just trying to maintain (biceps/quads) a lighter weight and higher reps. I didn’t have enough time to get pictures for each of these but you can search for the exercises or my previous posts on my Fitness page.

Some of this came from, some of it came from and some are just my favorites.

Sunday –  Bis/Tris/Plyo

  • 21s
  • Cable Push Down
  • Hammer Curl with Twist
  • Single Arm Tricep Pull Down (reverse grip)
  • Preacher Curls
  • Dips
  • Reverse Curls
  • Double Tricep Pull Down (reverse grip)
  • Cable Curl

Monday – Off

Tuesday – Heavy Legs/Plyo/Abs

  • Cable Crunch
  • Cable Tuck
  • Hanging or Captains Chair
  • Ball Crunch
  • Side Crunch
  • Russian Twist
  • Seated Leg Curl
  • Lying Leg Curl
  • Super-Wide Barbell Squats
  • Single-Leg Seated Leg Press
  • Stiff-Legged Deadlifts
  • Plie Squats
  • Seated Abductor Machine
  • Smith Machine Split Squats
  • Calves/Shins

Wednesday – Plyo/Cardio/Off

Thursday – Back/Abs

  • Cable Crunch
  • Cable Tuck
  • Hanging or Captains Chair
  • Ball Crunch
  • Side Crunch
  • Russian Twist
  • Bent Over Single Row
  • Lat Pull Down
  • Seated Row
  • Pull Ups – narrow
  • Supermans
  • Back Extensions

Friday – Lighter Legs/Plyo

  • Seated Leg Extension
  • Stationary D.B. Lunge
  • Smith-Machine Squat
  • Incline Leg Press
  • Wall Squats (with ball)
  • Wall Lunge (with ball)
  • Split Squat (with ball)
  • Hip Extension (with ball)
  • Leg curl (with ball)
  • Calves/Shins

Saturday – Shoulders/Abs

  • Cable Crunch
  • Cable Tuck
  • Hanging or Captains Chair
  • Ball Crunch
  • Side Crunch
  • Russian Twist
  • Arnold Press
  • Front Raise
  • Cable Lateral Raise
  • Front Row
  • Rear Fly
  • Overhead Press

I am going to try to do plyo three days a week and have it tentatively scheduled but it will depend on how my legs are feeling after my leg workouts

These are a couple of different ideas for the plyo days taken from different interviews on  Also, there are a lot on  BodyRockTV as well.


  • Jump Lunges 3×25
  • Speed Skaters 3×30
  • Box Jumps 3×15
  • Line Hops 3×45 sec
  • High Knees and Leap Frogs in sand 5x 1 minute
  • Over Head throws with the Medicine Ball 3×15
  • Jump Rope 5x 3min
  • Plank (feet on bench and arms on stability ball) 3x 1min
  • Side Plank 3x 1min each side


  • Box squat jumps 3 x 30
  • Lateral box jumps 3 x 30
  • Split squat jumps 3 x 30
  • Tuck jumps 3 x 30
  • Lateral bounds 3 x 30
  • Side hops 3 x 30
  • Squat jump (progressing forward)


30 sec each move, 3-4 times each sequence

  • Split Jump Squat
  • Plié Jumps
  • Burpees
  • Box Jumps
  • Side Leg Kicks
  • Heels to Butt Jumps
  • Jump Rope

Hopefully you have your plan written out too so that it’s easier to stick to. This way there is no excuse because you know what you are doing each and every day!