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IFBB
General
Beginner
Barbell
Plan Details
The IFBB routine by evilpaz is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
https://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/12-weeks-competition-body-training-plan/
Routine detail
Day 1
Back & Abs
8 exercises
Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 50 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Day 2
Legs & Calves
6 exercises
Barbell Squat
3 Sets x 20 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Barbell Front Squat
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Jump Rope
3 Sets
Day 3
Chest & Shoulders
7 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Bent-Over Raise
2 Sets x 15 Reps
Dumbbell Front Raise
2 Sets x 15 Reps
Barbell Military Press
2 Sets x 15 Reps
Day 4
Back, Arms, & Abs
9 exercises
Barbell Good Morning
2 Sets x 20 Reps
Barbell Deadlift
3 Sets x 15 Reps
Barbell Pullover
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Weight Plate Russian Twist
2 Sets x 50 Reps
Hanging Knee Raise
3 Sets x 15 Reps
