Barbell Full Body Routine

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day, intermediate level strength training program designed to build strength while adding lean muscle. The great thing about this routine? You only need 1-2 pieces of equipment, a bench and an Olympic bar. So, the routine is ideal for either the gym or at home. No excuses not to train.

Goal: 3x week for 8-12 weeks. Each week add 5 percent for upper and 10 percent for lower body exercises once you're able to do more than the suggested repetitions.

The routine offers three training days - all 50-60 minutes in length - with typically 6-7 exercises for usually 3-4 sets each.

Stay Strong Together,

Michael Wood, CSCS
Jefit

Monday
Wednesday
Saturday

Workout Session 1 7 exercises, 1 hr 0 min

Barbell Squat	4x8 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 75s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 90s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Barbell Curl	4x8 reps	rest: 75s
Barbell Military Press	4x8 reps	rest: 90s

Workout Session 2 6 exercises, 59 mins

Barbell Bulgarian Split Squat	4x6 reps	rest: 60s
Barbell Deadlift	4x8,6,5,3 reps	rest: 120s
Barbell Incline Bench Press	3x8,6,6 reps	rest: 120s
Barbell Decline Bench Press	3x8,6,6 reps	rest: 90s
Barbell Jerk	4x6 reps	rest: 90s
Barbell Bicep Curl (Wide Grip)	4x12,10,8,8 reps	rest: 75s

Workout Session 3 7 exercises, 1 hr 3 mins

Barbell Hip Thrust	4x12,10,8,8 reps	rest: 75s
T Bar Row	3x8 reps	rest: 75s
Barbell Cambered Row (Prone)	3x8 reps	rest: 60s
Barbell Bench Press (Wide Grip)	4x10,10,8,8 reps	rest: 120s
Barbell Push Press	4x8,8,6,6 reps	rest: 120s
Barbell Curl	3x10,8,8 reps	rest: 75s
Barbell Curl (Close Grip)	2x8 reps	rest: 75s