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Total-body reconstruction plan
General
Beginner
Body
Plan Details
The Total-body reconstruction plan routine is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
The program is built around the basics, making it beginner-friendly. If you’re already highly experienced around the weights, this program forces you to slow things down and reset your thinking and approach to building muscle.
Routine detail
Mon
Chest and Back
Est. 48 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Push-Up
1 Set x 25 Reps
Pull-Up
1 Set x 25 Reps
Wed
Legs and Abs
Est. 44 min
7 exercises
Jump Squat
3 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Cable Wood Chop
1 Set x 10 Reps
Fri
Shoulders and Legs
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Sat
Abs
Est. 36 min
5 exercises
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
