Recommend a workout for the equipment I have

[WestWestSide]

Guys

I don't want to join a gym but I have some equipment that I would like to use and looking for a workout. I've been training for around 5 years and have made reasonable progress, I think

The workout I'm looking for should be a full body workout primarily to lose weight but to build muscle.

The equipment I have:

Squat rack.
Bench press including incline.
Barbell
Dumbbell
Wall mounted lat machine (adjustment at top and bottom only)
Anklets (can use these to wrap on my ankle to use with lat machine)
Ez bar

Could anyone recommend a program where I could use the above equipment for a full body workout ideally 4 days a week?

Thanks in advance

[paulinkansas]

[QUOTE=WestWestSide;1701928291]
Squat rack.
Bench press including incline.
Barbell
Dumbbell
Wall mounted lat machine (adjustment at top and bottom only)
Anklets e/QUOTE]

Squats
Bench press
Bent over barbell row
Dead lift
Dumb bell over head press
Lat pulls
Ballarina leg raises

[Jtrain71]

Guys

I don't want to join a gym but I have some equipment that I would like to use and looking for a workout. I've been training for around 5 years and have made reasonable progress, I think

The workout I'm looking for should be a full body workout primarily to lose weight but to build muscle.

The equipment I have:

Squat rack.
Bench press including incline.
Barbell
Dumbbell
Wall mounted lat machine (adjustment at top and bottom only)
Anklets (can use these to wrap on my ankle to use with lat machine)
Ez bar

Could anyone recommend a program where I could use the above equipment for a full body workout ideally 4 days a week?

Thanks in advance

Hey WestWestSide,
With the equipment you have, you can definitely put together an effective full-body workout plan to support your goals of losing weight and building muscle.
Here's a 4-day workout split I'd recommend:

Day 1: Upper Body (Push)

Bench Press: 3 sets of 8-10 reps
Incline Bench Press: 3 sets of 8-10 reps
Overhead Press: 3 sets of 8-10 reps
Lat Pulldowns: 3 sets of 10-12 reps
Tricep Pushdowns (with ankles on lat machine): 3 sets of 12-15 reps

Day 2: Lower Body

Squats: 4 sets of 6-8 reps
Romanian Deadlifts: 3 sets of 8-10 reps
Lunges: 3 sets of 10-12 reps per leg
Calf Raises: 4 sets of 15-20 reps

Day 3: Rest
Day 4: Upper Body (Pull)

Bent-over Rows: 3 sets of 8-10 reps
Single-arm Dumbbell Rows: 3 sets of 10-12 reps per arm
Face Pulls (with ankles on lat machine): 3 sets of 12-15 reps
Hammer Curls: 3 sets of 10-12 reps
Barbell Curls: 3 sets of 8-10 reps

Day 5: Lower Body (same as Day 2)
Days 6-7: Rest


If you want to take your training to the next level, you might be interested in checking out myo reps – it's a really effective high-intensity technique I've been using lately to maximize muscle growth in less time. I actually just wrote a detailed blog post about how to use myo reps for an awesome chest workout, including exercise demos and a free AI-powered workout generator. Feel free to check it out if you want some fresh ideas to spice up your routine:

https://countingkilos.com/maximize-y...o-rep-workout/

Hope this helps!

[WestWestSide]

Hey WestWestSide,
With the equipment you have, you can definitely put together an effective full-body workout plan to support your goals of losing weight and building muscle.
Here's a 4-day workout split I'd recommend:

Day 1: Upper Body (Push)

Bench Press: 3 sets of 8-10 reps
Incline Bench Press: 3 sets of 8-10 reps
Overhead Press: 3 sets of 8-10 reps
Lat Pulldowns: 3 sets of 10-12 reps
Tricep Pushdowns (with ankles on lat machine): 3 sets of 12-15 reps

Day 2: Lower Body

Squats: 4 sets of 6-8 reps
Romanian Deadlifts: 3 sets of 8-10 reps
Lunges: 3 sets of 10-12 reps per leg
Calf Raises: 4 sets of 15-20 reps

Day 3: Rest
Day 4: Upper Body (Pull)

Bent-over Rows: 3 sets of 8-10 reps
Single-arm Dumbbell Rows: 3 sets of 10-12 reps per arm
Face Pulls (with ankles on lat machine): 3 sets of 12-15 reps
Hammer Curls: 3 sets of 10-12 reps
Barbell Curls: 3 sets of 8-10 reps

Day 5: Lower Body (same as Day 2)
Days 6-7: Rest


If you want to take your training to the next level, you might be interested in checking out myo reps – it's a really effective high-intensity technique I've been using lately to maximize muscle growth in less time. I actually just wrote a detailed blog post about how to use myo reps for an awesome chest workout, including exercise demos and a free AI-powered workout generator. Feel free to check it out if you want some fresh ideas to spice up your routine:

countingkilos.com/maximize-your-chest-gains-with-this-powerful-myo-rep-workout

Hope this helps!

This looks great! Thanks.

I'll read up on your link and get back to you with a slightly varied version to see if it still works

[WestWestSide]

@Jtrain71 I read your article on MYO reps and it seems interesting.

Would it be worth twisting the program you posted above into MYO rep ranges instead?