Ahri's 60 minute full body split - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Ahri's 60 minute full body split - JEFIT

Ahri's 60 minute full body split banner

Ahri's 60 minute full body split

General

Intermediate

Barbell

Plan Details

The Ahri's 60 minute full body split routine by ewyll is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

I made this workout as complement to my gymnastics/acro workouts. I do it in the morning, and my main workout is in the evening. A 3 day split routine consisting of 6 workouts, alternating each week. * Covers whole body in every workout * 8 exercises in each workout, 4 groups of 2, to speed it up. * First group is 5x5 for increasing strength, other groups are 3x8 * Every workout consists of squat, hinge, lunge, push, pull, abs, arms*, and one extra exercise (back, wrists, calves...)

Routine detail

Mon

A2

Est. 53 min

8 exercises

Barbell Clean Demonstration

Barbell Clean

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Weighted Side Lunge Demonstration

Weighted Side Lunge

3 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

3 Sets x 8 Reps

Windshield Wipers Demonstration

Windshield Wipers

3 Sets x 8 Reps

Mon

A1

Est. 42 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Zercher Squat Demonstration

Barbell Zercher Squat

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Wed

B1

Est. 57 min

8 exercises

Overhead Lunge Demonstration

Overhead Lunge

5 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 5 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 16 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 20 Reps

Wed

B2

Est. 54 min

8 exercises

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 5 Reps

Barbell Snatch Demonstration

Barbell Snatch

3 Sets x 8 Reps

Barbell One-Arm Floor Press Demonstration

Barbell One-Arm Floor Press

3 Sets x 10 Reps

Barbell Overhead Squat Demonstration

Barbell Overhead Squat

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

3 Sets x 8 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 16 Reps

Fri

C2

Est. 51 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Split Squat Demonstration

Barbell Split Squat

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Wrist Roller Demonstration

Wrist Roller

3 Sets x 8 Reps

Dumbbell sit up Demonstration

Dumbbell sit up

3 Sets x 8 Reps

Fri

C1

Est. 52 min

8 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 5 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

5 Sets x 5 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Weighted Hanging Leg Raise Demonstration

Weighted Hanging Leg Raise

3 Sets x 8 Reps