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Knockdown Training
AUTOPLAYAUDIO TIP
Sport
Intermediate
Barbell
Plan Details
The Knockdown Training routine by philiplehrman is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Monday
Est. 57 min
10 exercises
Barbell Bench Press
3 Sets x 30 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Dumbell Chest Buster
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Landmine Press (Alternating)
3 Sets x 10 Reps
Cable Punches
6 Sets x 30 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Box Jumps
3 Sets x 10 Reps
Tue
Tuesday or Friday
Est. 34 min
10 exercises
Dumbbell Deadlift
3 Sets x 10 Reps
Barbell Clean and Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Step Machine
1 Set
Wed
Wednesday
Est. 131 min
16 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
DB Incline Chest Buster
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Burpee
10 Sets x 1 Reps
Box Jump Multiple Response
10 Sets x 1 Reps
Pull-Up
10 Sets x 1 Reps
Burpee
10 Sets x 1 Reps
Box Jump Multiple Response
10 Sets x 1 Reps
Pull-Up
10 Sets x 1 Reps
Burpee
10 Sets x 1 Reps
Box Jump Multiple Response
10 Sets x 1 Reps
Pull-Up
3 Sets x 1 Reps
Incline Sit-ups
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Thu
Thursday or Sunday
Est. 41 min
9 exercises
Barbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Squat to Shoulder Press
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Overhead Front Raise
3 Sets x 10 Reps
Barbell Alternating Front and Back Press
3 Sets x 10 Reps
Barbell Press Sit-Up
3 Sets x 10 Reps
