Total Body Strength (Phase 4)

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a follow-up to the third program developed, Total Body Strength (phase 3).

TBS, is a 3-day, total body, intermediate-level, strength training program. In this second phase of the routine, the entire body will be targeted. Two sessions will emphasize your upper body while one session will focus on your legs and core. Have fun with it.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday

Total Body Strength (Phase 4: Day 1) 5 exercises, 0 min

Dumbbell Reverse Lunge	4x8 reps	rest: 60s
Barbell Front Squat	4x8 reps	rest: 75s
Dumbbell Step-Up	4x6 reps	rest: 60s
Cable Seated Crunch	4x12 reps	rest: 60s
V-Up	3x12 reps	rest: 60s

Total Body Strength (Phase 3: Day 2) 11 exercises, 0 min

Rowing	0x0 reps • 360s	rest: 30s
Dumbbell Deadlift	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Barbell Bench Press	4x12,10,8,6 reps	rest: 90s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	5x12 reps	rest: 20s
Dumbbell Concentration Curl	5x12 reps	rest: 20s
Barbell Shoulder Press	4x8 reps	rest: 60s
Weighted Crunch	4x24 reps	rest: 30s
Decline Bench Weighted Twist	3x25 reps	rest: 30s

Total Body Strength (Phase 3): Day 3 11 exercises, 0 min

Rowing	0x0 reps • 360s	rest: 30s
Barbell Deadlift	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 90s
Barbell Incline Bench Press	4x12 reps	rest: 90s
Dumbbell Concentration Curl	4x12 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Barbell Push Press	4x8 reps	rest: 90s
Seated Leg Tuck	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s