Beat the Crowd: 4 Day Workout You Can Do in a Crowded Gym

Brad Borland
Written By: Brad Borland
September 27th, 2017
Updated: August 15th, 2019
Categories: Workouts Fat Loss
44.7K Reads
Beat the Crowd: 4 Day Workout You Can Do in a Crowded Gym
Frustrated by not getting in the solid workouts you expect due to an overly crowded gym? Superset your way through it and get shredded with this workout!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Exercise Ball, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

You walk into your local gym only to find everyone and their cousin on every single piece of equipment.

So, you decide to train your lower body and thought it would be nice to start with squats only to find the newbie of the week performing arm curls in the squat rack. Does this sound familiar?

What about your dreams of finally putting into action your superset or circuit workout only to discover every time you turn your back someone snags your station.

You may want to throw in the towel and just drag yourself over to the treadmill. But there is a way to make your workout program doable – a way to even superset your training and get your way.

The program below will help you formulate a plan so you can cut through the traffic and get in your workout without missing a beat.

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The Crowded Gym Workout

Perform the following workout days twice per week. You’ll notice that each pairing is done with the crowded gym in mind.

In other words, you’ll do exercises that complement the limited amount of space you have without having you wander across the gym risking losing your spot.

Keep rest periods to 60 seconds between supersets and feel the burn of a great workout even with limited space.

Workout 1
Exercise Warm Up Sets Working Sets
1a. Dumbbell Bench Press 2 x 12 4 x 6-12
1b. Bent Over Dumbbell Row 2 x 12 4 x 6-12
2a. Pushup - 3 x failure
2b. Wide Grip Pull Up - 3 x failure
3a. Dumbbell Lateral Raise 1 x 12 4 x 10-15
3b. Dumbbell Arnold Press 1 x 12 4 x 10-15
4a. Incline Dumbbell Curls 1 x 12 3 x 6-12
4b. Incline Dumbbell Tricep Extension 1 x 12 3 x 6-12
5a. Crunch - 3 x 20
5b. Lying Leg Lift - 3 x 20
Workout 2
Exercise Warm Up Sets Working Sets
1a. Seated Calf Raise 1 x 12 4 x 10-15
1b. Single Leg Calf Raise 1 x 12 4 x 10-15
2a. Goblet Squat 2 x 12 4 x 10-15
2b. Dumbbell Stiff Leg Deadlift 2 x 12 4 x 10-15
3a. Barbell Lunge - 3 x 10-15
3b. Swiss Ball Leg Curl - 3 x 10-15
4a. Barbell Front Squat - 3 x 6-12
4b. Barbell Back Squat - 3 x 6-12

After finishing workout 2, take a rest day and perform the other 2 workouts once more during the week.

1 Comment
Posted on: Sun, 07/02/2023 - 02:40

Crowded gyms are not always conducive to supersets.