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4-day conditioning workout plan Machine Conditioning Split
Four mixed sessions of machine intervals and loaded carries, building an engine that holds up under load.
- Level
- Intermediate
- Days a week
- 4
- Per session
- 29–47 min
- Goal
- Conditioning
- Equipment
- Machine, Kettlebell, Dumbbell, Battle Ropes
Workout schedule
4 days a week · 13 exercises · select a name for its video and how-to
Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.
Day 1 · ~29 min Row & Carry
-
Rowing Sprint
Quads · Machine
8 sets of 1m 30s · 1:00 rest
1:00 rest
- Movement
- Cardio
- Primary
- Quads, Upper Back
- Also works
- Abs, Biceps, Glutes, Hamstrings
- Exercise level
- Intermediate
-
Kettlebell Farmers Carry
Forearms · Kettlebell
4 sets of 50m · 1:00 rest
1:00 rest
- Movement
- Carry
- Primary
- Forearms
- Exercise level
- Beginner
-
Front Plank on Elbows
Abs · Bodyweight
3 sets of 40s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Also works
- Front Delts, Glutes, Quads
- Exercise level
- Beginner
Day 2 · ~39 min Bike & Swing
-
Indoor Cycling (Spin Bike)
Quads · Machine
10 sets of 45s · 0:45 rest
0:45 rest
- Movement
- Cardio
- Primary
- Quads
- Also works
- Calves, Glutes, Hamstrings
- Exercise level
- Beginner
-
Kettlebell Swing
Glutes · Kettlebell
5 sets of 20 reps · 0:45 rest
0:45 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Intermediate
-
Hand Plank
Abs · Bodyweight
3 sets of 1m · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
Day 3 · ~42 min Mixed Modal
-
Superset A · 5 rounds · back to back
-
Dumbbell Thruster
Front Delts · Dumbbell
5 sets of 12 reps · 0:45 rest
0:45 rest
- Movement
- Push
- Primary
- Front Delts, Glutes, Quads
- Exercise level
- Intermediate
-
Burpee
Abs · Bodyweight
5 sets of 12 reps · 0:45 rest
0:45 rest
- Movement
- Plyometric
- Primary
- Abs, Chest
- Also works
- Quads
- Exercise level
- Intermediate
-
Dumbbell Thruster
Front Delts · Dumbbell
5 sets of 12 reps · 0:45 rest
0:45 rest
-
Battle Ropes
Abs · Battle Ropes
5 sets of 30s · 0:40 rest
0:40 rest
- Movement
- Cardio
- Primary
- Abs, Front Delts
- Also works
- Forearms, Glutes, Quads, Traps
- Exercise level
- Intermediate
-
Ski Erg
Abs · Machine
5 sets of 1m · 0:45 rest
0:45 rest
- Movement
- Cardio
- Primary
- Abs, Triceps, Upper Back
- Also works
- Chest, Front Delts, Glutes, Quads
- Exercise level
- Intermediate
Day 4 · ~47 min Climb & Rope
-
Stair Climber
Glutes · Machine
1 sets of 20m
- Movement
- Cardio
- Primary
- Glutes, Quads
- Also works
- Abs, Calves, Hamstrings
- Exercise level
- Intermediate
-
Jump Rope
Calves · Bodyweight
6 sets of 1m · 0:40 rest
0:40 rest
- Movement
- Cardio, Plyometric
- Primary
- Calves
- Also works
- Abs, Front Delts, Quads
- Exercise level
- Beginner
-
Bodyweight Russian Twist
Abs · Bodyweight
3 sets of 30 reps · 0:40 rest
0:40 rest
- Movement
- Rotation
- Primary
- Abs
- Exercise level
- Beginner
About this plan
Who it's for
For people who have trained regularly for a while. You'll need the equipment listed above.
Not the right fit?
- Only have 3 days a week: Bodyweight Conditioning, intermediate, 3 days a week, no equipment.
- Training at home: Advanced Bodyweight Conditioning, advanced, 4 days a week, no equipment.
What to expect
Each week is 63 working sets across 13 exercises, about 2 h 35 min in total.
Sets run from 12 to 30 reps, with 0:40 to 1:00 of rest between them.
Main muscles: Quads, Upper Back, Forearms, Abs, Glutes, Hamstrings, Front Delts, Chest, Triceps, Calves.
How to progress
Endurance builds by doing a little more work at the same effort.
- Change one thing. Add a few seconds to a timed interval, a round to a circuit, or a few reps to a set. Keep everything else as it was until the change feels routine.
- Volume before speed. Add volume before you add speed: a session you finish does more than a faster one you abandon halfway.
- Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.
If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.
When it gets easy: Advanced Conditioning Split, the same goal at advanced level, 5 days a week.
Similar plans
Advanced Bodyweight Conditioning
Four hard bodyweight sessions with twenty second rests, the toughest conditioning you can do in an empty room.
- Days a week
- 4× a week
- Session
- ~60 min
- Level
- Advanced
- Equipment
- No equipment
Bodyweight Conditioning
Three rounds based sessions with no equipment: work hard, rest briefly, repeat until the round is done.
- Days a week
- 3× a week
- Session
- ~55 min
- Level
- Intermediate
- Equipment
- No equipment
Cardio & Strength Weight Loss
Four days alternating a strength session and a cardio session, so weight comes off while muscle stays on. Keep the lifting loads climbing.
- Days a week
- 4× a week
- Session
- ~50 min
- Level
- Intermediate
- Equipment
- Gym
Endurance Machine Split
Four days mixing long aerobic work with tempo pieces and light strength, so you can go longer without falling apart late.
- Days a week
- 4× a week
- Session
- ~50 min
- Level
- Intermediate
- Equipment
- Gym