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Contrast training
General
Advanced
Barbell
Plan Details
The Contrast training routine by Trav_80 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Contrast
Est. 72 min
7 exercises
Barbell Bench Press
4 Sets x 3,2,2,1 Reps
Medicine Ball Chest Throw (Supine)
4 Sets x 4,4,3,2 Reps
Barbell Incline Bench Press
4 Sets x 3,3,2,1 Reps
Dumbbell Incline Bench Press
4 Sets x 4,4,4,3 Reps
Barbell Bent-Over Row
4 Sets x 3,3,3,2 Reps
T Bar Row
4 Sets x 4,4,4,3 Reps
Running
1 Set
Day 2
Leg Day
Est. 81 min
7 exercises
Hack Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Barbell Speed Squat
7 Sets x 5,5,5,4,4,4,3 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Barbell Squat
7 Sets x 5,5,5,3,3,2,1 Reps
Machine Leg Press
5 Sets x 12,10,8,6,6 Reps
Running
1 Set
Day 3
Deadlift
Est. 93 min
7 exercises
Barbell Curl
8 Sets x 5,5,5,3,3,3,2,1 Reps
Dumbbell Alternating Bicep Curl
8 Sets x 5,5,5,3,3,3,2,1 Reps
Barbell Lunge
8 Sets x 5,5,5,3,3,3,2,1 Reps
Box Jump Multiple Response
8 Sets x 5,5,5,3,3,3,2,1 Reps
Barbell Deadlift
8 Sets x 5,5,5,3,3,3,2,1 Reps
Kettlebell Dead Clean
8 Sets x 5,5,5,3,3,3,2,1 Reps
Running
1 Set
Day 4
Lactic Day
Est. 49 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
