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Full body workout
General
Intermediate
Machine strength
Plan Details
The Full body workout routine by cajam is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 73 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tue
Back
Est. 59 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Wed
Shoulders
Est. 58 min
9 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Thu
Legs
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Fri
Arms and Abs
Est. 77 min
12 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Ab Circuit
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Sat
Circuit!
Est. 170 min
19 exercises
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Jump Rope
1 Set
Air Bike
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Burpee
3 Sets x 8 Reps
Any
cardio
Est. 240 min
5 exercises
Treadmill Running
1 Set
Walking
1 Set
Swimming
1 Set
Stationary Bike
1 Set
Elliptical Training
1 Set
