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all pro
General
Beginner
Barbell
Plan Details
The all pro routine by ghwgui is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
week 1
Est. 45 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Upright Row
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Any
week 2
Est. 46 min
7 exercises
Barbell Squat
4 Sets x 9 Reps
Barbell Bench Press
4 Sets x 9 Reps
Barbell Bent-Over Row
4 Sets x 9 Reps
Barbell Shoulder Press
2 Sets x 9 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 9 Reps
Barbell Upright Row
2 Sets x 9 Reps
Machine Seated Calf Raise
2 Sets x 9 Reps
Any
cardio
Est. 40 min
6 exercises
Plank
3 Sets
Side Bridge
3 Sets
Scissor Kick
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Any
week 3
Est. 48 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Shoulder Press
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Any
week 4
Est. 50 min
7 exercises
Barbell Squat
4 Sets x 11 Reps
Barbell Bench Press
4 Sets x 11 Reps
Barbell Bent-Over Row
4 Sets x 11 Reps
Barbell Shoulder Press
2 Sets x 11 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 11 Reps
Barbell Upright Row
2 Sets x 11 Reps
Machine Seated Calf Raise
2 Sets x 11 Reps
Any
week 5
Est. 52 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Shoulder Press
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Barbell Upright Row
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
