Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
3 different workout routines that train the complete body for beginners and intermediate lifters. Please rest 1 day between each workout. When you are able to, load the bar and focus on progression. Try to add 5 pds. each week.
5 × 5 reps:
First set: 60% weight, Second set: 80% weight, 3rd-5th set: 100% weight
3 × 5 reps:
First set: 60% weight, Second set: 80% weight, 3rd-5th set: 100% weight
The other sets:
100% weight and try to add as much weight as possible.
Barbell Full Squat
|
5x5 reps |
rest: 120s
|
||
Barbell Bench Press
|
5x5 reps |
rest: 120s
|
||
Cable Rope Seated Row
|
5x5 reps |
rest: 120s
|
||
Band Upright Row
|
3x10 reps |
rest: 70s
|
||
Barbell Reverse Grip Skullcrusher
|
3x10 reps |
rest: 70s
|
||
Dumbbell Hammer Curls
|
3x10 reps |
rest: 70s
|
||
Lying Leg Curls
|
3x10 reps |
rest: 70s
|
||
Plank
|
3x1 reps |
rest: 70s
|
Barbell Deadlift
|
3x5 reps |
rest: 120s
|
||
Barbell Romanian Deadlift
|
2x12 reps |
rest: 70s
|
||
Barbell Seated Press
|
3x10 reps |
rest: 70s
|
||
Pull Ups
|
3x10 reps |
rest: 70s
|
||
Machine Assisted Dip
|
3x8 reps |
rest: 70s
|
||
Barbell Shrug
|
3x10 reps |
rest: 70s
|
||
Seated Calf Raise
|
3x15 reps |
rest: 70s
|
||
Plank
|
3x1 reps |
rest: 70s
|
Barbell Squat
|
3x5 reps |
rest: 120s
|
||
Barbell Squat
|
1x20 reps |
rest: 120s
|
||
Dumbbell Incline Bench Press
|
3x10 reps |
rest: 70s
|
||
Dumbbell One Arm Row
|
3x12 reps |
rest: 70s
|
||
Dumbbell Arnold Press
|
3x12 reps |
rest: 70s
|
||
Cable Standing Triceps Extension
|
3x10 reps |
rest: 70s
|
||
Barbell Curl
|
3x10 reps |
rest: 70s
|
||
Lying Leg Curls
|
3x12 reps |
rest: 70s
|