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Science-Based Full Body Workout for Size and Strength
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General
Advanced
Barbell
Plan Details
The Science-Based Full Body Workout for Size and Strength routine by pjlmb is a 14 day workout plan. It is an advanced level plan to achieve general fitness goals.
Week 1: Monday - Workout A Tuesday - Rest Wednesday - Workout B Thursday - Rest Friday - Workout A Saturday - Rest Sunday - Rest Week 2: Monday - Workout B Tuesday - Rest Wednesday - Workout A Thursday - Rest Friday - Workout B Saturday - Rest Sunday - Rest
Routine detail
Day 1
Workout A
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Day 2
Rest
Est. 0 min
0 exercises
This day is empty
Day 3
Workout B
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Bulgarian Split Squat
4 Sets x 10 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Workout A
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Workout B
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Bulgarian Split Squat
4 Sets x 10 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Day 9
Rest
Est. 0 min
0 exercises
This day is empty
Day 10
Workout A
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Day 11
Rest
Est. 0 min
0 exercises
This day is empty
Day 12
Workout B
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Bulgarian Split Squat
4 Sets x 10 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Day 13
Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
