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Maximum Effort
General
Intermediate
Barbell
Plan Details
The Maximum Effort routine by troy.yamada is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Day 2
Back
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 8 Reps
Day 3
Shoulders
Est. 0 min
5 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
6 Sets x 10 Reps
Day 4
Legs
Est. 0 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Snatch
3 Sets x 6 Reps
Barbell Snatch
3 Sets x 6 Reps
Day 5
Arms
Est. 0 min
6 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Day 6
Abs
Est. 0 min
6 exercises
Toes to Bar
3 Sets x 8 Reps
Bicycles
3 Sets x 8 Reps
Ab Roller
3 Sets x 8 Reps
Cross Leg/Wide Leg Sit-Ups
3 Sets x 8 Reps
V-Up/Roll Up
3 Sets x 8 Reps
Mason Twist
3 Sets x 8 Reps
Day 21
Full Body
Est. 0 min
5 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Toes to Bar
3 Sets x 10 Reps
Day 31
Muscle Up Training
Est. 0 min
3 exercises
L Sit Pull Back
3 Sets x 8 Reps
Jumping Muscle Up
3 Sets x 8 Reps
Banded Muscle Up
3 Sets x 8 Reps
