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Full Body Strength Training*
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Full Body Strength Training* routine by karleechan is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3-day a week, full body strength training program geared towards an intermediate level gym-goer. Each training session offer one exercise per muscle group. You will perform 4 sets each workout x 3 days = 12 sets per muscle group each week. Why is this important? No matter what training frequency you choose, performing 10 to 20 working sets per muscle group each week has been associated with building maximum muscle. A 2016 research study published in the Journal of Sports Sciences found that performing 10 sets per week or more saw a 10 percent increase in muscle compared to 5 to 9 sets per week. Follow the program for 8 to 12 weeks for best results. Perform a warm-up set and then all working sets should be reach almost total muscle failure, meaning, you should just be able to finish each set. If not, increase the weight accordingly. Day 1: Perform 8 exercises for 4 sets each. Total workout time = 72-minutes. Just about all barbell exercises. Day 2: Complete 8 different exercises for 4 sets each. Total workout time = 65-minutes. Day 3: This session also includes 8 different exercises for 4 sets each. Workout time = 62-minutes. This is a combo workout that offers dumbbell/barbell/bodyweight/chine exercises. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
leg day
Est. 0 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Kettlebell Goblet Squat
2 Sets x 8 Reps
elevated pulse squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Walking
1 Set
Day 2
push day
Est. 0 min
15 exercises
Barbell Bench Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
elevated pulse squat
3 Sets x 8 Reps
Yoga
3 Sets
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 10,8,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Walking
3 Sets
Stationary Bike
1 Set
Day 3
pull
Est. 0 min
12 exercises
Machine Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
dumbbell around the world
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
single arm cable handle pull down
4 Sets x 8 Reps
dumbbell single arm row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Day 4
cardio
Est. 0 min
4 exercises
Stationary Bike
3 Sets
Yoga
1 Set
Walking
3 Sets
Pilates
1 Set
