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Full Body
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Full Body routine by besartameti is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 x a week strength training with 2x cardio and core work days in between. Rotate with A2 and B2
Routine detail
Day 1
Workout A
Est. 0 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
4 Sets x 7 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Day 2
Cardio
Est. 0 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Parallel Bar Leg Raise
2 Sets x 8 Reps
Parallel Bar Hip Flexion
2 Sets x 8 Reps
Decline Crunch
2 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 4
Workout B
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Reverse Barbell Lunge
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 5 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 5
CArdio
Est. 0 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Jackknife Sit-Up
2 Sets x 8 Reps
Stability Ball Pull-In
2 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Step Machine
1 Set
Day 6
Workout A2
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Day 8
Workout B2
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
