FULL WEEK OF WORKOUTS | 4 Day Gym Routine/Workout Split

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Hey, beaus!

In this video, I'll be walking you through a full week of workouts at the gym. These workouts will be great for those that are intermediate-advanced. In this week, we'll be doing four workouts: two lower body days and two upper body days.
Please see below for time stamps for when each day starts.

Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.

10% discount code: "NAOMI"

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FULL WEEK OF WORKOUTS:
*Please feel free to switch the days up as you need (ie: doing upper body day first, etc.)
Perform only one workout per day with rest days in between as needed.

00:00 DAY ONE | LEG DAY (QUAD & GLUTE-FOCUSED)
Full Body Foam Rolling | 10-15 minutes
Leg Swings | 1x10-12 reps going forward to back + left to right
1) Barbell Back Squats:
- Warm Up Set 1: 8 reps (barbell-only)
- Warm-Up Set 2: 6 reps @45-50% 1RM
- Working Sets: 4x6 reps @65% 1RM
2) Hip Thrusts | 4x10 reps
3) Reverse Hack Squats | 4x8 reps
4) Leg Extensions | 4x10 reps
5) Cable Step Ups | 4x10 reps/leg
6) Treadmill | 25 minutes at a 10-15% incline

6:42 DAY TWO | CHEST, TRIS, & SHOULDERS
Full Body Foam Rolling | 10-15 minutes
1) Bench Press:
- Warm-Up Sets 1&2: 10-12 reps (barbell-only)
- Warm-Up Set 3: 8-10 reps @50%1RM
- 4x8 reps @70% 1RM
2) DB Shoulder Press | 4x10 reps
3) a. High Cable Chest Flyes | 10 reps
b. Low Cable Chest Flyes | 10 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) DB Overhead Triceps Extensions | 4x12 reps
5) a. Cable Upright Rows | 12 reps
b. Triceps Pushdowns | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
6) Lateral Raise Machine | 4x10 reps
7) Treadmill | 25 minutes at a 10-15% incline

11:05 DAY THREE | BACK & BIS
Full Body Foam Rolling | 10-15 minutes
1) Pull Ups/Chin Ups | 4x12 reps
2) Wide-Grip Lat Pulldown | 4x12 reps
3) a. Straight Arm Pushdowns | 12 reps
b. Cable Bicep Curls | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) Single-Arm DB Rows | 4x10 reps/arm
6) Static-Hold DB Curls | 4x12 reps/arm
7) Machine Preacher Curls | 4x12 reps
8) Treadmill | 25 minutes at a 10-15% incline

14:45 DAY FOUR | LEG DAY (HAMSTRING & GLUTE-FOCUSED)
Full Body Foam Rolling | 10-15 minutes
Leg Swings | 1x10-12 reps going forward to back + left to right
RDLs | 2x12 reps (barbell-only)
1) Conventional Deadlifts:
- Warm-Up Set 1: 6 reps @55% 1RM
- Working Sets: 4x6 reps @63% 1RM
2) Good Mornings | 4x10-12 reps
3) a. Glute Hamstring Raises | 10-12 reps
b. Reverse Lunges | 8 reps/leg
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) Cable Kickbacks | 4x12 reps/leg
5) Treadmill | 25 minutes at a 10-15% incline

Rest 1-2 minutes in between each set for every workout.

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*This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!

OUTFITS:

DAY 1:

DAY 2:

DAY 3:

DAY 4:

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Videos Mentioned:

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OTHER:

#NaomiKong #NaomiKongFitness #FullWeekofWorkouts

[naomikong]

BESTIES. ❤️
Thanks for dropping by!
✅Please refer to the description for:
- Time stamps for when each day starts
- Full written workouts
- Outfit details for each day & links
- Links to other helpful videos mentioned

10% Discount Code: “NAOMI”

HAVE A BEAUTIFUL WEEKEND. ✨

[junipercedar]

You’re definitely the most easy to follow along person I’ve found, for gym workouts! I’ve been having health issues due to excess weight, and it’s been very overwhelming with so many workouts on YT. I’m very glad I found your channel, because I’ve written everything in this video, down on paper. You’re very enjoyable to watch, and I love how straight to the point you are. You’ve helped me realize the mistakes I’ve been doing on the machines, and you’ve helped me better understand where I need to “feel” the workouts.

Thank you, Naomi! Off to the gym I go lol

[arcelenekalombo]

Ever since I started following you, I have so much confidence in what I do at the gym the shyness in me is all gone I have gained some muscles. Thank you for all your hard work. Your workouts has really helped me in so many ways. 😊😍💕💪.

[sanniekim]

i just started going to the gym after a long time - i used to go to the gym before but i had absolutely no idea what i was doing lmao - and your videos helped me A LOT! thanks to you now i have a plan on what to do every day, you have no idea how grateful i am thank you so much Naomi 🙏🏼❤️

[chickenception]

Nothing makes me happier than finding a gym inspo video from someone who confirms multiple times that they are HIGH MAINTENANCE!! I feel so seen and safe, here.

[shreyosibanerjee]

Love how structured and simple these are ♥

[ayee_ja]

I finally added split squats and dumbbell deadlifts to my leg workout. Two weeks later (I’ve been weight training 8 months and I’m in the gym for two hours, 4 days a week now ) my booty popped finally😂 its rounded and lifted after 6 months but it’s really poking now. Going to incorporate single arm exercises now. You showed me how to properly do the bent over rows and now the heaviest I can go is 35 pounds!

[munimed]

I love this playlist thank you now I can finally plan all my workouts 💜💜

[its.maya.h]

I always look forward to your videos because they’ve been helping me so much as i go along my fitness journey (going on ~ 2 years now). Thank you for the new video! 💛

[Danaclerici]

Love this video! such a good workout ❤️❤️

[leeannalor]

Please make more videos like this!! I love your workout videos and have been watching your weekly workout videos! Been working out for always 3 months now and this was the perfect video for me to add different workouts to my routine.

[chayanarak]

I am so happy I found this video! I go to lifetime too and this helped me feel more comfortable with all these machines ❤😊

[angelludlum]

I love your videos and energy in them!! I appreciate you working so hard to make them awesome!

[praepurr]

You are the best!!! Your videos save my life, they are very informative and descriptive. Thank you so much for doing this.

[ivyaiken]

I love your videos! They are so helpful and keeps me motivated ☺️

[befnews]

IVE BEEN LOOKING FOR A VIDEO THAT EXPLAINS THIS THANK YOU SO MUCH

[_whatsrname]

Love this! Thank you again, Naomi! ❤️❤️❤️

[Noone-gsrl]

Thank you so much for making this video. I have been introduced to the gym 2 yrs ago but I wasnt doing it the right way. I'll just go to the gym and do whatever I can do and copy from other people lol. I would also not take 1-2 min rest because I thought I need to finish the work out as early as possible in order for it to be "effective" 😭 I also didnt know about the deficit and bulking and training diff muscle group per day. I didnt know everything lol I just went to the gym. I also went on and off to the gym before so I was really inconsistent.

But now it's really different, I did my research and made a split that works best for my weekly sched since I am still a student I can't afford a personal trainer. It's really great that we have the internet today because almost everything is here to teach us. I just wished I researched properly 2 yrs ago maybe I already have the body that I want now but I had to accept all my mistakes and re start again. It's okay though at least I am now equipped with all my previous experience and helpful videos from the internet like youtubers like you.

Im really grateful for youtubers like you.
Keep making videos please. God Bless xxx

[saihausman]

Hi Naomi! I’m a 17 year old girl starting gym for the first time. I wanted to know if i should stick this week workout until I plateau, or should i do this for a week and then move onto the next?

[sanriogirly]

This is so helpful, i sometimes get super lost with my workouts and end up doing a ton of random things lol