Ahri's 60 minute full body split
General
Intermediate
Barbell
Plan Details
The Ahri's 60 minute full body split routine by ewyll is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I made this workout as complement to my gymnastics/acro workouts. I do it in the morning, and my main workout is in the evening. A 3 day split routine consisting of 6 workouts, alternating each week. * Covers whole body in every workout * 8 exercises in each workout, 4 groups of 2, to speed it up. * First group is 5x5 for increasing strength, other groups are 3x8 * Every workout consists of squat, hinge, lunge, push, pull, abs, arms*, and one extra exercise (back, wrists, calves...)
Routine detail
Mon
A1
Est. 42 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Zercher Squat
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Mon
A2
Est. 53 min
8 exercises
Barbell Clean
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Squat
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Weighted Side Lunge
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Wed
B1
Est. 57 min
8 exercises
Overhead Lunge
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 5 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 16 Reps
Back Hyperextension
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Wed
B2
Est. 54 min
8 exercises
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 5 Reps
Barbell Snatch
3 Sets x 8 Reps
Barbell One-Arm Floor Press
3 Sets x 10 Reps
Barbell Overhead Squat
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 16 Reps
Fri
C2
Est. 51 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Split Squat
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Dumbbell sit up
3 Sets x 8 Reps
Fri
C1
Est. 52 min
8 exercises
Barbell Front Squat
5 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 5 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Weighted Hanging Leg Raise
3 Sets x 8 Reps
