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Full body workout 3 days a week. Never 2 days in a row.
Do a short general warmup, 5-10 mins, and some dynamic stretching.
Week 1 = 15-20 RM. 30 sec break.
Week 2 = 8-10 RM. Plus 1 warmup set @ 60% of 1RM. 1-2 min break.
Week 3 = 3-5 RM. Plus 2 warmup sets @ 50% & 70% of 1RM. 3-5 min break.
Week 4 = 15-20 RM. 30 sec break.
1 set = RPE 7.
2 set = RPE 8-9.
3 set = Failure.
Running
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0x0 reps |
rest: 10s
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Barbell Bench Press
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3x20 reps |
rest: 30s
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Cable Seated Row
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3x20 reps |
rest: 30s
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Barbell One Leg Squat
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3x20 reps |
rest: 30s
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Barbell Standing Military Press
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3x20 reps |
rest: 30s
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Barbell Curl
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3x20 reps |
rest: 30s
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Dumbbell Stiff Leg Deadlift
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3x20 reps |
rest: 30s
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Barbell Triceps Extension
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3x20 reps |
rest: 30s
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Standing Calf Raises
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3x20 reps |
rest: 30s
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Cable Crunch
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3x20 reps |
rest: 30s
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Running
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0x0 reps |
rest: 10s
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Barbell Full Squat
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3x20 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x20 reps |
rest: 30s
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Lying Leg Curls
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3x20 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 30s
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Seated Calf Raise
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3x20 reps |
rest: 30s
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Machine Lat Pull Down
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3x20 reps |
rest: 30s
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Air Bike
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3x30 reps |
rest: 30s
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Cable Rope Overhead Triceps Extension
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3x20 reps |
rest: 30s
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Dumbbell Incline Curl
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3x20 reps |
rest: 30s
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Running
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0x0 reps |
rest: 10s
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Dumbbell Incline Bench Press
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3x20 reps |
rest: 30s
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Barbell Good Morning
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3x20 reps |
rest: 30s
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Calf Press On Leg Press
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3x20 reps |
rest: 30s
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Dumbbell Lunges
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3x20 reps |
rest: 30s
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Dumbbell Upright Row
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3x20 reps |
rest: 30s
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Reverse Crunch
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3x20 reps |
rest: 30s
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Barbell Bent Over Row
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3x20 reps |
rest: 30s
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Dumbbell Standing One Arm Triceps Extension
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3x20 reps |
rest: 30s
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Cable Rope Hammer Curls
|
3x20 reps |
rest: 30s
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