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Total Body Blueprint
General
Advanced
Machine strength
Plan Details
The Total Body Blueprint routine by mistyolen is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
A routine that uses 5 days a week.
Routine detail
Mon
Back
Est. 55 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Mon
Back
Est. 55 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Tue
Shoulders
Est. 66 min
10 exercises
Machine Reverse Fly
3 Sets x 14 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Scarecrows
3 Sets x 10 Reps
Wed
Legs
Est. 79 min
9 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Glute Kickback
3 Sets x 10 Reps
Barbell Jefferson Squat
3 Sets x 10 Reps
Thu
Chest & Abs
Est. 74 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Reverse Crunch
4 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Fri
Arms & Glutes
Est. 82 min
10 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 20 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
