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Full Body Strength Program
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Full Body Strength Program routine by brazil_0796 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This 4-day, intermediate strength training plan packs a big punch! It's a full body program offering four weekly training sessions, each lasting about an hour. Use a heavy enough weight on each set that allows you to complete the suggested repetitions during the first week. Once you can do a few more repetitions on any exercise, it's a sign to increase your resistance! Goal: Increase your 1-RM for Bench Press and Squat. Test yourself at the start and finish of the program. Follow the routine for 8-12 weeks. Day 1: Legs/Back - 8 exercises, 62-minute session. Day 2: Chest/Shoulder/Arms - 9 exercises, 69-minute session. Day 3: Legs/Back - 8 exercises, 54-minute session. Day 4: Chest/Shoulder/Arms - 9 exercises, 70-minute session. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs/Back
Est. 0 min
10 exercises
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Day 2
Workout 2: Chest/Shoulders/Arms
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Push Press
3 Sets x 8,6,6 Reps
Dip
3 Sets x 8,6,6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8,6,6 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Cable Lower Chest Raise
3 Sets x 12,10,8 Reps
Barbell One-Arm Bicep Curl
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12,10,8 Reps
Day 3
Workout 3: Legs/Back
Est. 0 min
8 exercises
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 4
Workout 4: Chest/Shoulders/Arms
Est. 0 min
9 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12,10,10 Reps
Dumbbell Incline Bench Press
3 Sets x 8,6,6 Reps
Barbell Push Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8,6,6 Reps
