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Get Fit. Get Healthy.
General
Advanced
Barbell
Plan Details
The Get Fit. Get Healthy. routine by jmkorb is a 16 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Strength - Flat BB
Est. 71 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
EZ Bar Tricep Extension
3 Sets x 5 Reps
Day 2
Cardio/Core
Est. 130 min
4 exercises
Treadmill Running
1 Set
Body Curl
2 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
Decline Bench Weighted Twist
2 Sets x 10 Reps
Day 3
Lower Strength
Est. 59 min
5 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Step-Up
3 Sets x 5 Reps
Glute-Ham Raise
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Day 4
Cardio/Core
Est. 129 min
4 exercises
Treadmill Running
1 Set
Hanging Leg Raise
2 Sets x 10 Reps
Front/Side Plank on Exercise Ball
2 Sets
Exercise Ball Pike Roll-Out
2 Sets x 10 Reps
Day 5
Upper Hypertrophy - Incline DB
Est. 60 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Front/Lateral Raises
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 6
Cardio/Core
Est. 130 min
4 exercises
Treadmill Running
1 Set
Body Curl
2 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
Decline Bench Weighted Twist
2 Sets x 10 Reps
Day 7
Lower Hypertrophy
Est. 49 min
5 exercises
Barbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Box Jumps
3 Sets x 10 Reps
Hamstrings of Steel
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 8
Cardio/Core
Est. 129 min
4 exercises
Treadmill Running
1 Set
Hanging Leg Raise
2 Sets x 10 Reps
Front/Side Plank on Exercise Ball
2 Sets
Exercise Ball Pike Roll-Out
2 Sets x 10 Reps
Day 9
Upper Strength - Incline BB
Est. 71 min
6 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
EZ Bar Tricep Extension
3 Sets x 5 Reps
Day 10
Cardio/Core
Est. 130 min
4 exercises
Treadmill Running
1 Set
Body Curl
2 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
Decline Bench Weighted Twist
2 Sets x 10 Reps
Day 11
Lower Strength
Est. 59 min
5 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Step-Up
3 Sets x 5 Reps
Glute-Ham Raise
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Day 12
Cardio/Core
Est. 129 min
4 exercises
Treadmill Running
1 Set
Hanging Leg Raise
2 Sets x 10 Reps
Front/Side Plank on Exercise Ball
2 Sets
Exercise Ball Pike Roll-Out
2 Sets x 10 Reps
Day 13
Upper Hypertrophy - Flat DB
Est. 60 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Front/Lateral Raises
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 14
Cardio/Core
Est. 130 min
4 exercises
Treadmill Running
1 Set
Body Curl
2 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
Decline Bench Weighted Twist
2 Sets x 10 Reps
Day 15
Lower Hypertrophy
Est. 49 min
5 exercises
Barbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Box Jumps
3 Sets x 10 Reps
Hamstrings of Steel
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 16
Cardio/Core
Est. 129 min
4 exercises
Treadmill Running
1 Set
Hanging Leg Raise
2 Sets x 10 Reps
Front/Side Plank on Exercise Ball
2 Sets
Exercise Ball Pike Roll-Out
2 Sets x 10 Reps
