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Basic plan
General
Beginner
Barbell
Plan Details
The Basic plan routine by galle.samuel is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Basiskracht full body
Routine detail
Day 1
Flexible February Copy
18 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 2
Flexible February
18 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
