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MARSOC
AUTOPLAY
General
Beginner
Barbell
Plan Details
The MARSOC routine by kneeland33 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 0 min
16 exercises
Barbell Squat
1 Set x 5 Reps
Machine Inverted Row (Feet Elevated)
1 Set x 8 Reps
Barbell Squat
1 Set x 5 Reps
Machine Inverted Row (Feet Elevated)
1 Set x 8 Reps
Barbell Squat
1 Set x 2 Reps
Machine Inverted Row (Feet Elevated)
1 Set x 8 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Squat
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
0 exercises
This day is empty
Wed
Workout 3
Est. 0 min
28 exercises
Barbell Deadlift
1 Set x 5 Reps
Pull-Up
1 Set x 8 Reps
Barbell Deadlift
1 Set x 5 Reps
Pull-Up
1 Set x 8 Reps
Barbell Deadlift
1 Set x 5 Reps
Pull-Up
1 Set x 8 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 10 Reps
Box Jump Multiple Response
1 Set x 4 Reps
Dumbbell Bent-Over Row
1 Set x 8 Reps
Box Jump Multiple Response
1 Set x 4 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Box Jump Multiple Response
1 Set x 4 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Sit-Up
1 Set x 15 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Sit-Up
1 Set x 15 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Sit-Up
1 Set x 15 Reps
Thu
Workout 4
Est. 0 min
20 exercises
Running
4 Sets
Barbell Military Press
1 Set x 5 Reps
Hollow Body Hold
1 Set x 1 Rep
Barbell Military Press
1 Set x 5 Reps
Hollow Body Hold
1 Set x 1 Rep
Barbell Military Press
1 Set x 3 Reps
Hollow Body Hold
1 Set x 1 Rep
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Military Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Loaded Carry
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Loaded Carry
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Loaded Carry
1 Set x 8 Reps
Fri
Workout 5
Est. 0 min
0 exercises
This day is empty
Sat
Workout 6
Est. 0 min
0 exercises
This day is empty
Sun
Workout 7
Est. 0 min
0 exercises
This day is empty
