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strength build A
General
Beginner
Barbell
Plan Details
The strength build A routine by ericperkins7155 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
add cluster sets for big lifts like bench, squats use cluster sers as finishers either strength clusters or hypertrophy cluster on the last set or 2 example do 4 heavy normal sets with 2-3 minutes rest set 5 do a cluster set and set 6 if doing 6 cluster set for strength is 4 or 5 mini sets of 2-3 reps rack and rest for 10-15 seconds for a total of 8-10 reps in the first cluster set 1/ 2-3 reps rack rest 10-15 seconds repeat 4 more times rest 2 minutes then repeat process 3 or 4 more times cluster set for hypertrophy do 4 mini sets or 20-30 total reps so set 1 would be 5-6 reps rack rest 15 seconds and repeat 4 times rest 1.5 minutes then repeat process 3 times
Routine detail
Mon
legs
Est. 104 min
8 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
split squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Mon
legs
Est. 104 min
8 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
split squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Tue
(cluster sets)shoulders/calves
Est. 44 min
4 exercises
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Thu
bi/tri/forearms
Est. 87 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Sat
chest
Est. 79 min
4 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
4 Sets x 8 Reps
Sun
chest/back
Est. 88 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
plate press
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
