Workout Routine: Kathryn Mueller
Workout Routine: Kathryn Mueller
Workout Routine: Kathryn Mueller
4 DAY
WORKOUT
ROUTINE
Disclaimer
The information provided in this document is intended for your personal use and
informational purposes only. Kathryn Mueller is not a personal trainer, nutritionist,
registered dietitian or physician. Please consult your physician or health care provider
before starting any exercise program or routine.
For reps, I aim for 10 reps and work until failure. I choose a heavy enough weight that
after my 10th rep, it is very di icult, if not impossible, to do another rep with good form.
Each workout has 2-3 compound lifts and 3-4 accessory lifts. This workout plan isn’t set in
stone. Some days I choose a di erent quad exercise or a di erent chest exercise, but I
always work the same muscle groups on a given day.
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Gym Essentials
Besides showing up to the gym, there’s not much else you need. However, I think there
are some nice things to have. Here is a list of things that I almost always bring to the gym
and use while working out.
• Lifting gloves
• Barbell pad
• Glute band
• Gym bag
• Mask
• Hand sanitizer
• Small towel
Schedule
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
This is my current workout schedule. Of course, you should workout on days that are most convenient for
you.
Day 1
PUSH
Lateral raises 3 10
If you’re unsure how to do a particular exercise, visit bodybuilding.com for a comprehensive guide of
many common exercises.
Day 2
PULL
If you’re unsure how to do a particular exercise, visit bodybuilding.com for a comprehensive guide of
many common exercises.
Day 3
PUSH
Lateral raises 3 10
Leg press 4 10
Seated overhead 3 10
dumbbell press
If you’re unsure how to do a particular exercise, visit bodybuilding.com for a comprehensive guide of
many common exercises.
Day 4
PULL
If you’re unsure how to do a particular exercise, visit bodybuilding.com for a comprehensive guide of
many common exercises.
TRX Abs
Choose 3-4 exercises to do in a circuit.
Skaters 2-3 10
Pikes 2-3 10
If you’re unsure how to do a particular exercise, visit bodybuilding.com for a comprehensive guide of
many common exercises.