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Full body
General
Intermediate
Machine strength
Plan Details
The Full body routine by DavidLe3 is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Start with a compound exercise of a different muscle group each day for better physique balance. Superset when you can. Do alternating workouts every other day three times a week. Increase weight and reduce rep range every two weeks except for abs and calves. For abs and calves exercises, increase weight but keep reps high. For abs, don't go lower than 8. For calves, don't go lower than 15. For example: Week 1&2: 12-15 reps Week 3&4: 9-11 reps Week 5&6: 6-8 reps Week 7&8: 3-5 reps Monday - Workout A (start with chest) Wednesday - Workout B (start with back) Friday - Workout A(start with leg) Monday - Workout B (start with leg) Wednesday - Workout A (start with back) Friday - Workout B (start with chest)
Routine detail
Day 1
Full Body A
Est. 88 min
11 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Torso Rotation Machine
3 Sets x 15 Reps
Day 2
Full Body B
Est. 88 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Romanian Deadlift With Front Feet Elevation
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Torso Rotation Machine
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
