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Full Body Workout
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Full Body Workout routine by ra_dziczek is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.
High Frequency Full Body Workout Hypertrophy Routine 5days a week for intermediate and advance gym members have fun and stay healthy everyday
Routine detail
Day 1
FBW 01
Est. 65 min
8 exercises
Indoor Cycling
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Knee Circles
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 2
FBW 02
Est. 138 min
6 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Day 3
FBW 03
Est. 55 min
7 exercises
Indoor Cycling
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Hammer Grip Lat Pulldown
4 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Egiptian Cable Lateral Raises
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Day 4
FBW 04
Est. 67 min
8 exercises
Indoor Cycling
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Machine Deltoid Raise
6 Sets x 10 Reps
Machine Hip Adduction
2 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Day 5
FBW 05
Est. 44 min
6 exercises
Indoor Cycling
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Day 6
FBW 06
Est. 54 min
7 exercises
Indoor Cycling
1 Set
BFR Leg Extension
6 Sets x 10 Reps
Hammer Grip Lat Pulldown
4 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Egiptian Cable Lateral Raises
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Day 7
FBW 07
Est. 56 min
7 exercises
Indoor Cycling
1 Set
Barbell Squat
4 Sets x 10 Reps
Machine Incline Pullover
3 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Single-Leg Calf Raise
2 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Day 8
FBW 08
Est. 138 min
7 exercises
Indoor Cycling
1 Set
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Day 9
FBW 09
Est. 58 min
8 exercises
Indoor Cycling
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Chain Barbell Bench Press
3 Sets x 10 Reps
Day 11
FBW 10
Est. 56 min
8 exercises
Indoor Cycling
3 Sets
Machine Leg Extension
4 Sets x 10 Reps
Machine Incline Pullover
4 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Day 12
FBW 11
Est. 62 min
8 exercises
Indoor Cycling
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Chain Barbell Bench Press
3 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Day 13
FBW 12
Est. 69 min
8 exercises
Recumbent Bike
3 Sets
Machine Leg Extension
7 Sets x 10 Reps
Machine Deltoid Raise
5 Sets x 10 Reps
Vacuum
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Day 18
Cycle
Est. 90 min
1 exercise
Indoor Cycling
1 Set
Day 120
Soccer
Est. 52 min
1 exercise
Field Sports
1 Set
Day 120
Walk
Est. 90 min
1 exercise
Walking
1 Set
Day 120
Swimming
Est. 90 min
1 exercise
Swimming
1 Set
