Be Awesome
General
Intermediate
Barbell
Plan Details
The Be Awesome routine by ZhaRo2 is a 30 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
000 - Strength - 40 Day Challenge
Est. 55 min
9 exercises
Kettlebell Turkish Get-Up Squat
1 Set x 6 Reps
Barbell Overhead Squat
3 Sets x 5 Reps
Barbell Deadlift
2 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 5 Reps
Barbell Bent-Over Row
2 Sets x 5 Reps
Kettlebell Swing
1 Set x 75 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Farmer's Walk (1 lap around)
8 Sets x 1 Reps
Sled Push (1 long stretch)
8 Sets x 1 Reps
Mon
000 - Strength - Squats
Est. 35 min
2 exercises
Barbell Overhead Squat
8 Sets x 5 Reps
Barbell Squat
8 Sets x 5 Reps
Mon
Circuits - Thrusters! (Dumbells or Kettlebells)
Est. 24 min
4 exercises
Barbell Overhead Squat
5 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Rest
1 Set
Kettlebell Thruster
10 Sets x 1 Reps
Mon
000 - Strength - Cleans
Est. 38 min
2 exercises
Barbell Overhead Squat
8 Sets x 5 Reps
Barbell Clean and Jerk
10 Sets x 3 Reps
Mon
000 - Strength - Deadlift
Est. 35 min
2 exercises
Barbell Overhead Squat
8 Sets x 5 Reps
Barbell Deadlift
8 Sets x 5 Reps
Mon
Day 1 - Mon - Squats, OHP, Pull-Ups
Est. 63 min
15 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Military Press
1 Set x 2 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Pull Up (Jumping + Negative - Jump and hold on as long as you can)
5 Sets x 3 Reps
Mon
000 - Strength - Dead Squat
Est. 36 min
2 exercises
Barbell Overhead Squat
8 Sets x 5 Reps
Dead Squat
10 Sets x 3 Reps
Mon
000 - Daily Warm-Up
Est. 13 min
7 exercises
Samson Stretch
1 Set x 2 Reps
Barbell Overhead Squat
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Reverse Lunge (Elevated)
1 Set x 10 Reps
Pull-Up
1 Set x 1 Rep
Sun Salutation
1 Set x 2 Reps
Burpee
1 Set x 5 Reps
Mon
Circuits_A - Deads + OHP (Do OHS & Squats as best to weight)
Est. 39 min
4 exercises
Barbell Deadlift
5 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Mon
Circuits_B - Squats + OHP (Do OHS & Squats as best to weight)
Est. 63 min
24 exercises
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Mon
Circuits_C - Thrusters! (Barbell)
Est. 11 min
1 exercise
Barbell Thruster
10 Sets x 8 Reps
Wed
Day 3 - Wed - Deadlift + Bench + Dips
Est. 57 min
15 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Deadlift
1 Set x 2 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Dip (Blue Band, Knee)
3 Sets x 15 Reps
Fri
Day 5 - Fri - C&J, OHS, Pistols
Est. 94 min
40 exercises
Barbell Clean and Jerk
1 Set x 5 Reps
Barbell Overhead Squat
1 Set x 5 Reps
Pistol (Left Foot Grounded)
1 Set x 1 Rep
Pistol (Right Foot Grounded)
1 Set x 1 Rep
Barbell Clean and Jerk
1 Set x 5 Reps
Barbell Overhead Squat
1 Set x 5 Reps
Pistol (Left Foot Grounded)
1 Set x 1 Rep
Pistol (Right Foot Grounded)
1 Set x 1 Rep
Barbell Clean and Jerk
1 Set x 3 Reps
Barbell Overhead Squat
1 Set x 3 Reps
Pistol (Left Foot Grounded)
1 Set x 1 Rep
Pistol (Right Foot Grounded)
1 Set x 1 Rep
Barbell Clean and Jerk
1 Set x 2 Reps
Barbell Overhead Squat
1 Set x 2 Reps
Pistol (Left Foot Grounded)
1 Set x 1 Rep
Pistol (Right Foot Grounded)
1 Set x 1 Rep
Barbell Clean and Jerk
1 Set x 2 Reps
Barbell Overhead Squat
1 Set x 2 Reps
Pistol (Left Foot Grounded)
1 Set x 1 Rep
Pistol (Right Foot Grounded)
1 Set x 1 Rep
Barbell Clean and Jerk
1 Set x 2 Reps
Barbell Overhead Squat
1 Set x 2 Reps
Pistol (Left Foot Grounded)
1 Set x 1 Rep
Pistol (Right Foot Grounded)
1 Set x 1 Rep
Barbell Clean and Jerk
1 Set x 2 Reps
Barbell Overhead Squat
1 Set x 2 Reps
Pistol (Left Foot Grounded)
1 Set x 1 Rep
Pistol (Right Foot Grounded)
1 Set x 1 Rep
Barbell Clean and Jerk
1 Set x 2 Reps
Barbell Overhead Squat
1 Set x 2 Reps
Pistol (Left Foot Grounded)
1 Set x 1 Rep
Pistol (Right Foot Grounded)
1 Set x 1 Rep
Barbell Clean and Jerk
1 Set x 2 Reps
Barbell Overhead Squat
1 Set x 2 Reps
Pistol (Left Foot Grounded)
1 Set x 1 Rep
Pistol (Right Foot Grounded)
1 Set x 1 Rep
Barbell Clean and Jerk
1 Set x 2 Reps
Barbell Overhead Squat
1 Set x 2 Reps
Pistol (Left Foot Grounded)
1 Set x 1 Rep
Pistol (Right Foot Grounded)
1 Set x 1 Rep
Fri
Day 5 - Fri - Bulgarian Split Squats + Rows
Est. 25 min
8 exercises
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Single-Leg Squat
1 Set x 6 Reps
Barbell Single-Leg Squat
1 Set x 6 Reps
Barbell Single-Leg Squat
1 Set x 6 Reps
Barbell Single-Leg Squat
1 Set x 6 Reps
Any
Circuts: GBC: Deads + DB Press + Springs
Est. 50 min
5 exercises
Barbell Deadlift
5 Sets x 12 Reps
Dumbbell Alternating Shoulder Press
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Dumbbell Alternating Shoulder Press
5 Sets x 12 Reps
Sprint: 15 Sec Fast, 45 Slow
12 Sets x 1 Reps
Any
Circuts: GBC: Deads + Bench + Sprints
Est. 44 min
5 exercises
Barbell Deadlift
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Sprint: 30 Sec Fast, 60 Slow
3 Sets x 8 Reps
Any
Kettlebells Swings
Est. 13 min
1 exercise
Kettlebell Swing
10 Sets x 12 Reps
Any
Squat, Press, Deadlift, Rows - 30's
Est. 38 min
8 exercises
Barbell Squat
1 Set x 30 Reps
Barbell Military Press
1 Set x 30 Reps
Barbell Deadlift
1 Set x 30 Reps
Barbell Bent-Over Row
1 Set x 30 Reps
Barbell Squat
1 Set x 30 Reps
Barbell Military Press
1 Set x 30 Reps
Barbell Deadlift
1 Set x 30 Reps
Barbell Bent-Over Row
1 Set x 30 Reps
Any
GTG - Burpees
Est. 3 min
1 exercise
Burpee
8 Sets x 3 Reps
Any
GTG - Pull-Up w/ Blue Band
Est. 2 min
1 exercise
Pull Up (Blue Band, Knee)
8 Sets x 1 Reps
Any
GTG - Push-Ups
Est. 2 min
1 exercise
Push-Up
1 Set x 1 Rep
Any
Circuts: GBC: Squats + Inverted Rows + Sprints
Est. 47 min
5 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Inverted Row
5 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Inverted Row
5 Sets x 12 Reps
Sprint: 30 Sec Fast, 60 Slow
8 Sets x 1 Reps
Any
Cindy - Pull-ups, Pushups, and Squats
Est. 6 min
3 exercises
Pull Up (Blue Band, Knee)
1 Set x 5 Reps
Push-Up
1 Set x 10 Reps
Jump Squat
1 Set x 15 Reps
Any
GBC - Deadlift, Press, Squat, Bent Over
Est. 167 min
6 exercises
Barbell Deadlift
15 Sets x 4 Reps
Barbell Military Press
10 Sets x 4 Reps
Barbell Deadlift
12 Sets x 4 Reps
Barbell Squat
20 Sets x 4 Reps
Barbell Bent-Over Row
10 Sets x 4 Reps
Barbell Squat
20 Sets x 4 Reps
Any
Misc. Circuits C - 6 circuits, 1 min rest in between
Est. 70 min
30 exercises
Barbell Hang Clean
1 Set x 8 Reps
Jump Squat
1 Set x 8 Reps
Barbell Push Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Hang Clean
1 Set x 8 Reps
Jump Squat
1 Set x 8 Reps
Barbell Push Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Hang Clean
1 Set x 8 Reps
Jump Squat
1 Set x 8 Reps
Barbell Push Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Hang Clean
1 Set x 8 Reps
Jump Squat
1 Set x 8 Reps
Barbell Push Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Hang Clean
1 Set x 8 Reps
Jump Squat
1 Set x 8 Reps
Barbell Push Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Hang Clean
1 Set x 8 Reps
Jump Squat
1 Set x 8 Reps
Barbell Push Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Any
Heavy Squats: Back + Front
Est. 27 min
4 exercises
Barbell Squat
4 Sets x 3 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Any
HIIT Sprinting
Est. 20 min
13 exercises
Cardio - Warm up or Cool Down
1 Set
Cardio - Fast
1 Set
Cardio - Slow
1 Set
Cardio - Fast
1 Set
Cardio - Slow
1 Set
Cardio - Fast
1 Set
Cardio - Slow
1 Set
Cardio - Fast
1 Set
Cardio - Slow
1 Set
Cardio - Fast
1 Set
Cardio - Slow
1 Set
Cardio - Fast
1 Set
Cardio - Warm up or Cool Down
1 Set
Any
Random Stretching
Est. 209 min
35 exercises
Push-Up
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Burpee
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Warrior Pose
3 Sets x 8 Reps
Warrior Pose
3 Sets x 8 Reps
Downward Facing Dog
3 Sets x 8 Reps
Downward Facing Puppy Dog
3 Sets x 8 Reps
Downward Facing Puppy Dog
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Sun Salutation
3 Sets x 8 Reps
Sun Salutation
3 Sets x 8 Reps
Roll Down
3 Sets x 8 Reps
Roll Down
3 Sets x 8 Reps
Warrior Pose
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Scalene Stretch
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Bent Knee Side Angle Pose
3 Sets x 8 Reps
Bent Knee Side Angle Pose
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Side Angle Pose With Rotation
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Posterior Capsule Stretch
3 Sets
Standing Half Moon
3 Sets x 8 Reps
Standing Half Moon
3 Sets x 8 Reps
Any
Ab Roller
Est. 17 min
3 exercises
Ab Roller - Left
3 Sets x 8 Reps
Ab Roller - Middle
3 Sets x 8 Reps
Ab Roller - Right
3 Sets x 8 Reps
Any
Circuits A - 3 Circuits, Rest 5 min, 3 Circuits
Est. 61 min
30 exercises
Kettlebell Goblet Squat
1 Set x 5 Reps
Pull Up (Blue Band, Knee)
1 Set x 5 Reps
Push-Up
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Kettlebell Goblet Squat
1 Set x 5 Reps
Pull Up (Blue Band, Knee)
1 Set x 5 Reps
Push-Up
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Kettlebell Goblet Squat
1 Set x 5 Reps
Pull Up (Blue Band, Knee)
1 Set x 5 Reps
Push-Up
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Kettlebell Goblet Squat
1 Set x 5 Reps
Pull Up (Blue Band, Knee)
1 Set x 5 Reps
Push-Up
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Kettlebell Goblet Squat
1 Set x 5 Reps
Pull Up (Blue Band, Knee)
1 Set x 5 Reps
Push-Up
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Kettlebell Goblet Squat
1 Set x 5 Reps
Pull Up (Blue Band, Knee)
1 Set x 5 Reps
Push-Up
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
