Full Body Strength Training

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day a week, full body strength training program geared towards an intermediate level gym-goer. Each training session offer two compound exercises per muscle group. You will perform 3 x 2 compound sets each workout x 3 days = 18 sets per muscle group each week. Why is this important? No matter what training frequency you choose, performing 10 to 20 working sets per muscle group each week has been associated with building maximum muscle. A 2016 research study published in the Journal of Sports Sciences found that performing 10 sets per week or more saw a 10 percent increase in muscle compared to 5 to 9 sets per week. Follow the program for 8 to 12 weeks for best results. Perform a warm-up set and then all working sets should be reach almost total muscle failure, meaning, you should just be able to finish each set. If not, increase the weight accordingly. Day 1: Strength/Hypertrophy. Perform 12 exercises for 3 sets each. Then you can finish with some isolation exercises. Total workout time = 118-minutes with all isolated exercises. Focus on overload progression in compound exercises. Day 2: Calisthenics/Strengh. Complete 11 different exercises for 3 sets each. Total workout time = 118-minutes. Day 3: Strength/Hypertrophy. This session includes 12 different exercises for 3 sets each. Workout time = 118-minutes. This is a combo workout that offers dumbbell/barbell/bodyweight/machine exercises. Stay Strong Together, Desper.

Friday 12 exercises, 1 hr 58 mins

Barbell Squat	3x8 reps	rest: 180s
Barbell Bench Press	3x8 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 180s
Machine Single-Leg Press	3x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell One-Arm Row	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Cable Kneeling Crunch	3x8 reps	rest: 120s
Cable One-Arm Bicep Curl	3x8 reps	rest: 90s
Cable One-Arm Tricep Extension	3x8 reps	rest: 90s
Cable Lateral Raise	3x8 reps	rest: 90s
Machine Seated Calf Raise	3x8 reps	rest: 90s

Monday 12 exercises, 1 hr 58 mins

Barbell Squat	3x8 reps	rest: 180s
Barbell Bench Press	3x8 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 180s
Machine Single-Leg Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 180s
Cable Kneeling Crunch	3x8 reps	rest: 120s
Cable One-Arm Bicep Curl	3x8 reps	rest: 90s
Cable One-Arm Tricep Extension	3x8 reps	rest: 90s
Cable Lateral Raise	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 90s
Machine Seated Calf Raise	3x8 reps	rest: 90s

Wednesday 11 exercises, 1 hr 58 mins

Barbell Deadlift	3x6 reps	rest: 180s
Weighted Tricep Dip	3x8 reps	rest: 180s
Weighted Pull-Up	3x8 reps	rest: 180s
Barbell Hip Thrust	3x8 reps	rest: 180s
Dumbbell Fly	3x8 reps	rest: 120s
Chin-Up	3x8 reps	rest: 180s
Barbell Military Press	3x8 reps	rest: 180s
Barbell Reverse Curl	3x8 reps	rest: 120s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 90s
Hanging Leg Raise	3x8 reps	rest: 90s
Machine Seated Calf Raise	3x8 reps	rest: 90s