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This training program will build your functional strength in all major muscle areas. This program should increase muscle strength and endurance. Depending on your level of experience exercises can be modified to increase or decrease difficulty.
With this routine you will balance working out your upper and lower body through three days of resistance training at moderate to high intensity and one day of high intensity full body training.
This isn't a bulking routine or cutting routine, this routine is focused on gaining strength, improving endurance/stamina and building muscle.
Note:
Its important to warm up before any workout to prevent pulling or injuring muscles.
Depending on how you want to train you can add in more abdominal exercises and modify exercises to ensure safety and proper technique.
On rest days you can add more cardio in to help improve stamina training.
Ensure to stretch and drink water after each workout
Barbell Bench Press
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3x10 reps |
rest: 60s
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Cable Standing Row
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3x10 reps |
rest: 60s
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Dumbbell Fly (Stability Ball)
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3x10 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x12 reps |
rest: 60s
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Crunch
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3x25 reps |
rest: 60s
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Superman
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3x8 reps |
rest: 20s
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Air Bike
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1x50 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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3x20 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x10 reps |
rest: 60s
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Plank
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1x8 reps |
rest: 60s
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Side Bridge
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2x8 reps |
rest: 60s
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Air Bike
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1x50 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Raise (Stability Ball)
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Crunch
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3x25 reps |
rest: 60s
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Stability Ball Back Extension
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3x10 reps |
rest: 60s
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Alternating Leg Bridge
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3x20 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Chin-Up (Close Grip)
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3x8 reps |
rest: 60s
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Barbell Kneeling Jump Squat
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3x8 reps |
rest: 60s
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Single-Leg Glute Bridge
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Stability Ball Medicine Ball Sit-Up
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3x8 reps |
rest: 60s
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Windshield Wipers
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3x8 reps |
rest: 60s
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