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Combining a full body power lifting routine with high intensity cardio intervals, this 5 day workout routine will build muscle and endurance.
Barbell Sumo Deadlift
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3x6 reps |
rest: 180s
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Barbell Bench Press
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4x6 reps |
rest: 180s
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Barbell Incline Bench Press
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3x6 reps |
rest: 150s
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Barbell Shoulder Press
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3x6 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Pull-Up
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3x10 reps |
rest: 120s
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Barbell Bent-Over Row
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3x6 reps |
rest: 120s
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Cable Seated Row
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3x8 reps |
rest: 120s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 120s
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Rowing
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1x0 reps |
rest: 5s
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3x8 reps |
rest: 120s
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1x0 reps |
rest: 5s
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Barbell Squat
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3x6 reps |
rest: 180s
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Barbell Front Squat
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3x8 reps |
rest: 120s
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Dumbbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 45s
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3x8 reps |
rest: 120s
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Air Bike
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3x8 reps |
rest: 120s
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3x8 reps |
rest: 120s
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Barbell Incline Bench Press
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3x6 reps |
rest: 180s
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Barbell Bench Press
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3x6 reps |
rest: 180s
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EZ Bar Tricep Extension (Close Grip)
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3x8 reps |
rest: 90s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Push Press
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3x6 reps |
rest: 60s
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Mountain Climber
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3x8 reps |
rest: 120s
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Jump Squat
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3x8 reps |
rest: 120s
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Air Bike
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3x8 reps |
rest: 120s
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Barbell Sumo Deadlift
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3x6 reps |
rest: 180s
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Barbell Squat
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3x8 reps |
rest: 180s
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Barbell Hip Thrust
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3x8 reps |
rest: 120s
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Machine Seated Calf Raise
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3x8 reps |
rest: 120s
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