Ask AI: 4 week workout plan that'll build a big chest, shoulders, arms, back, legs and 6 pack stomach. No supplements

This is a simple, 4-week workout plan designed to help you build muscle on your chest, shoulders, arms, back, legs, and abdomen. However, keep in mind that muscle growth also relies on a proper diet, hydration, sleep, and recovery. Always warm-up before each session, and cool down after. Day 1: Chest and Back 1. Flat bench press: 4 sets of 8-10 reps 2. Incline dumbbell press: 3 sets of 8-10 reps 3. Pullover: 3 sets of 12-15 reps 4. Bent-over rows: 4 sets of 8-10 reps 5. Lat pull-downs: 3 sets of 8-10 reps Day 2: Shoulders and Arms 1. Standing barbell military press: 4 sets of 8-10 reps 2. Lateral raises: 3 sets of 12-15 reps 3. Barbell bicep curls: 4 sets of 8-10 reps 4. Tricep dips: 3 sets of 10-12 reps 5. Hammer curls: 3 sets of 10-12 reps Day 3: Legs and Abdomen 1. Squats: 4 sets of 8-10 reps 2. Lunges: 3 sets on each leg 3. Calf raises: 4 sets of 15 reps 4. Planks: 3 sets of 30 seconds - 60 seconds 5. Bicycle crunches: 3 sets of 15-20 reps Day 4: Rest Repeat this plan for the next 4 weeks. You should be able to increase the weights or reps as you get stronger. Remember to take at least one day's break per week, and listen to your body. If you feel any discomfort or pain, stop exercising the specific muscle group and rest. Good luck!