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CF PROGRAM
General
Beginner
Barbell
Plan Details
The CF PROGRAM routine is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
PRESSING STRENGTH
10 exercises
Barbell Bench Press
8 Sets x 2 Reps
Barbell Military Press
8 Sets x 2 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Dumbbell Alternating Bent-Over Reverse Fly
2 Sets x 15 Reps
Day 2
BACK STRENGTH
10 exercises
Barbell Deadlift
8 Sets x 2 Reps
Barbell Bent-Over Row
8 Sets x 2 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Pull-Up
2 Sets x 15 Reps
T Bar Row
2 Sets x 15 Reps
Band Reverse Fly
2 Sets x 15 Reps
Day 3
SQUAT STRENGTH
10 exercises
Barbell Front Squat
8 Sets x 2 Reps
Barbell Squat
8 Sets x 2 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
