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2018 Workout
General
Intermediate
Barbell
Plan Details
The 2018 Workout routine by BigaNelson is a 21 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest Week 1
Est. 42 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 5 Reps
Timed Warm Down
1 Set
400m Sprint
2 Sets
Mon
Chest Week 3
Est. 47 min
6 exercises
Barbell Bench Press
1 Set x 1 Rep
Barbell Paused Bench Press
4 Sets x 4 Reps
Barbell Shrug
3 Sets x 20 Reps
Dumbbell Decline Bench Press
3 Sets x 5 Reps
Timed Warm Down
1 Set
400m Sprint
2 Sets
Mon
Chest Week 2
Est. 46 min
5 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Barbell Speed Bench Press (20s)
5 Sets x 20 Reps
Timed Warm Down
1 Set
400m Sprint
3 Sets
Mon
Chest Week 4
Est. 43 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Speed Shrug (40s)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Timed Warm Down
1 Set
400m Sprint
3 Sets
Tue
Legs Week 1
Est. 43 min
5 exercises
Barbell Speed Squat (15s)
5 Sets x 15 Reps
Calf Press on Vertical Leg Press
3 Sets x 20 Reps
Vertical Leg Press
3 Sets x 5 Reps
Machine Leg Curl (Prone)
2 Sets x 5 Reps
Running
1 Set
Tue
Legs Week 4
Est. 41 min
5 exercises
Vertical Leg Press
3 Sets x 8 Reps
Calf Press on Vertical Leg Press
3 Sets x 20 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Running
1 Set
Tue
Legs Week 2
Est. 37 min
5 exercises
Vertical Leg Press
3 Sets x 12 Reps
Calf Press on Vertical Leg Press
3 Sets x 20 Reps
Dumbbell Step-Ups (60s)
2 Sets x 15 Reps
Barbell Good Morning
3 Sets x 12 Reps
Running
1 Set
Tue
Legs Week 3
Est. 52 min
5 exercises
Barbell Bench Squat
5 Sets x 3 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Vertical Leg Press
4 Sets x 4 Reps
Machine Leg Curl (Prone)
2 Sets x 5 Reps
Running
1 Set
Wed
Arms Week 4
Est. 47 min
5 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Reverse Curl
2 Sets x 10 Reps
Treadmill Running
1 Set
Wed
Arms Week 3
Est. 62 min
5 exercises
Barbell Curl
5 Sets x 3 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Barbell Military Press
5 Sets x 3 Reps
Pull-Up
1 Set x 10 Reps
Treadmill Running
1 Set
Wed
Arms Week 2
Est. 43 min
5 exercises
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Pull-Up
1 Set x 10 Reps
Treadmill Running
1 Set
Wed
Arms Week 1
Est. 44 min
5 exercises
Dumbbell Alternating Incline Curl
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Reverse Curl
2 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Cardio
Est. 22 min
1 exercise
Treadmill Running
1 Set
Fri
Arms Week 4
Est. 52 min
7 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Assisted Dip
1 Set x 25 Reps
Walk Run
1 Set
Fri
Arms Week 1
Est. 65 min
7 exercises
Barbell Curl
3 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Preacher Curl Machine
3 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Reverse Curl
2 Sets x 10 Reps
Pull-Up
1 Set x 10 Reps
Running
1 Set
Fri
Arms Week 3
Est. 65 min
5 exercises
Dumbbell Hammer Curl
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 4 Reps
Preacher Curl Machine
5 Sets x 3 Reps
Barbell Military Press
3 Sets x 5 Reps
Running
1 Set
Fri
Arms Week 2
Est. 49 min
7 exercises
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Triceps Machine
3 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Wrist Roller (40s)
2 Sets x 20 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
Walk Run
1 Set
Sat
Legs Week 3
Est. 63 min
5 exercises
Vertical Leg Press
5 Sets x 3 Reps
Calf Press on Vertical Leg Press
3 Sets x 20 Reps
Barbell Speed Squat (15s)
3 Sets x 15 Reps
Barbell Deadlift Partial
5 Sets x 3 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Sat
Legs Week 2
Est. 40 min
5 exercises
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 12 Reps
Back Machine
2 Sets x 20 Reps
Sat
Legs Week 4
Est. 43 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Calf Press on Vertical Leg Press
3 Sets x 20 Reps
Vertical Leg Press
3 Sets x 8 Reps
Barbell Deadlift Partial
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 10 Reps
Sat
Legs Week 1
Est. 41 min
5 exercises
Vertical Leg Press
3 Sets x 5 Reps
Calf Press on Vertical Leg Press
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Barbell Deadlift Partial
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 5 Reps
