Full Body Training
General
Intermediate
Machine strength
Plan Details
The Full Body Training routine by 3PuttPar is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body training with weight training 4 days (one just for arms) per week and 2 days with cardio. Switch up the exercises performed every 4-6 weeks.
Routine detail
Mon
Squat & Bench
Est. 48 min
8 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Bench Press
5 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Yates Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Tue
Cardio
Est. 43 min
2 exercises
Step Machine
1 Set
Walking
1 Set
Wed
Bent Over Row
Est. 47 min
8 exercises
Barbell Bent-Over Row
5 Sets x 3 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Thu
Cardio
Est. 43 min
2 exercises
Step Machine
1 Set
Walking
1 Set
Fri
Shoulder Press
Est. 48 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 8 Reps
Sat
Arms
Est. 51 min
10 exercises
Dip
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
