Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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
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
|
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
|
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
|