The Next Level
General
Beginner
Machine strength
Plan Details
The The Next Level routine by HowFarWillUGo is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Back
Est. 234 min
27 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Mid Chest Crossover
2 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Dumbell Pullover and Press
4 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
5 Sets x 10 Reps
Tue
Shoulders, Traps, Biceps, Triceps, Forearms
Est. 240 min
28 exercises
Barbell Military Press
4 Sets x 8 Reps
Clean & Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 8 Reps
Seated/Standing Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Shrug
4 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Extension
4 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 12 Reps
Standing Cable Reverse Wrist Curl
3 Sets x 15 Reps
Wed
Upper Legs, Lower Legs, Glutes
Est. 168 min
18 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Deep Squat
5 Sets x 12 Reps
Barbell 1/2 Squat
4 Sets x 8 Reps
Barbell 1/4 Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Calf Raise
4 Sets x 15 Reps
Hack Squat
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
