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Week 1
General
Intermediate
Barbell
Plan Details
The Week 1 routine by shanktron is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Strength Week
Routine detail
Day 1
Chest/Abs
Est. 40 min
7 exercises
Barbell Bench Press
3 Sets x 4 Reps
Dip
3 Sets x 4 Reps
Barbell Decline Bench Press
3 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Plank
3 Sets
Side Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 5 Reps
Day 1
Chest/Abs
Est. 40 min
7 exercises
Barbell Bench Press
3 Sets x 4 Reps
Dip
3 Sets x 4 Reps
Barbell Decline Bench Press
3 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Plank
3 Sets
Side Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 5 Reps
Day 1
Chest/Abs
Est. 40 min
7 exercises
Barbell Bench Press
3 Sets x 4 Reps
Dip
3 Sets x 4 Reps
Barbell Decline Bench Press
3 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Plank
3 Sets
Side Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 5 Reps
Day 1
Chest/Abs
Est. 40 min
7 exercises
Barbell Bench Press
3 Sets x 4 Reps
Dip
3 Sets x 4 Reps
Barbell Decline Bench Press
3 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Plank
3 Sets
Side Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 5 Reps
Day 1
Chest/Abs
Est. 40 min
7 exercises
Barbell Bench Press
3 Sets x 4 Reps
Dip
3 Sets x 4 Reps
Barbell Decline Bench Press
3 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Plank
3 Sets
Side Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 5 Reps
Day 2
Back
Est. 33 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 3
Legs/Abs
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 4
Shoulders/Tri/Bi
Est. 45 min
7 exercises
Barbell Military Press
3 Sets x 4 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 5
Chest/Abs 2
Est. 39 min
7 exercises
Barbell Incline Bench Press
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Barbell Decline Bench Press
3 Sets x 4 Reps
Cable Cross-Over
3 Sets x 4 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 4 Reps
Cable Side Bend
3 Sets x 4 Reps
Decline Bench Knee Raise
3 Sets x 4 Reps
Day 6
Back 2
Est. 34 min
5 exercises
Barbell Rack Pull
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 7
Legs/Abs 2
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Day 8
Shoulders/Tri/Bi 2
Est. 46 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
