Artrecord224’s Get Strong Spring 2021 Bench/Deadlift/Military Press/Squats
General
Intermediate
Body
Plan Details
The Artrecord224’s Get Strong Spring 2021 Bench/Deadlift/Military Press/Squats routine by artrecord is a 23 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Approximately 4-week cycle of resistance and cardio for total body fitness. Resistance days include 12 minutes of cardio. Every workout takes about 30-45 minutes. Get in, get it done, and get out! This is a mixed routine of 4 days a week of resistance (with a little cardio) and 1 day a week of pure cardio. The resistance training is a semi-isolated approach, and each week the main exercise for each resistance day follows the 8/3/5/1 approach of working toward 1rm each cycle. There are some mixed cardio and core days at the end you can use in between resistance days if you want to go that route. I do a little cardio and core every resistance day after my weight work, so that’s in there as well. You can do the cardio separate or integrated. Other than the resistance work, there’s a lot of flexibility. The first week (8 reps) of training each cycle is intended to be done at light weight. This allows a recovery week after maxing out the week before in repeat cycles. I also use this week to really focus on form. On the last set of each main lift - bench, deadlift and squats - do as many reps as possible so you know when to increase weight. The 1 rep max days are setup as a single day of maxing out with no accessory work. My goal is to add 5 pounds every cycle to my 1rm. Then I start over.
Routine detail
Day 11
Bench 8
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Leg Raise
2 Sets x 5 Reps
Crunch
2 Sets x 10 Reps
Stationary Bike
3 Sets
Day 12
Deadlift 8
Est. 0 min
8 exercises
Barbell Deadlift
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Stationary Bike
3 Sets
Crunch
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Day 13
Overhead 8
Est. 0 min
8 exercises
Barbell Military Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Stationary Bike
3 Sets
Leg Raise
2 Sets x 5 Reps
Crunch
2 Sets x 10 Reps
Day 14
Squats 8
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Stationary Bike
3 Sets
Leg Raise
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Day 15
Cardio
Est. 0 min
3 exercises
Plank
3 Sets
Push-Up
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 21
Bench 5
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Push-Up
1 Set x 8 Reps
Plank
1 Set
Stationary Bike
3 Sets
Day 22
Deadlift 5
Est. 0 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Weight Plate Flips
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Stationary Bike
3 Sets
Crunch
3 Sets x 8 Reps
Day 23
Overhead 5
Est. 0 min
9 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Stationary Bike
3 Sets
Plank
1 Set
Crunch
2 Sets x 8 Reps
Leg Raise
2 Sets x 5 Reps
Day 24
Squats 5
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Stationary Bike
3 Sets
Crunch
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Day 25
Cardio
Est. 0 min
3 exercises
Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Stationary Bike
3 Sets
Day 31
Bench 3
Est. 0 min
9 exercises
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Stationary Bike
3 Sets
Plank
1 Set
Day 32
Deadlift 3
Est. 0 min
11 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Deadlift
3 Sets x 3 Reps
Barbell Clean
1 Set x 5 Reps
Weight Plate Flips
4 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 8 Reps
Elliptical Training
3 Sets
Leg Raise
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Day 33
Overhead 3
Est. 0 min
8 exercises
Barbell Military Press
2 Sets x 5 Reps
Barbell Military Press
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Stationary Bike
3 Sets
Plank
1 Set
Day 34
Squats 3
Est. 0 min
10 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Front Squat
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Box Jump Multiple Response
1 Set x 8 Reps
Plank
1 Set
Stationary Bike
1 Set
Day 35
Cardio
Est. 0 min
3 exercises
Plank
3 Sets
Push-Up
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 41
Bench Max
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
3 Sets x 1 Reps
Stationary Bike
3 Sets
Leg Raise
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Day 42
Deadlift Max
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
3 Sets x 1 Reps
Stationary Bike
3 Sets
Crunch
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Day 43
Overhead Max
Est. 0 min
6 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
3 Sets x 1 Reps
Stationary Bike
3 Sets
Leg Raise
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Day 44
Squats Max
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
3 Sets x 1 Reps
Stationary Bike
3 Sets
Leg Raise
2 Sets x 5 Reps
Crunch
2 Sets x 10 Reps
Day 45
Cardio
Est. 0 min
0 exercises
This day is empty
Day 71
PRT
Est. 0 min
3 exercises
Push-Up
1 Set x 64 Reps
Plank
1 Set
Stationary Bike
3 Sets
Day 72
Office Work
Est. 0 min
2 exercises
Push-Up
3 Sets x 15 Reps
Plank
3 Sets
Day 73
Cardio and Core
Est. 0 min
15 exercises
Walking
1 Set
Elliptical Training
1 Set
Rowing
3 Sets
Stationary Bike
3 Sets
Treadmill Running
3 Sets
Road Cycling
3 Sets
Push-Up
1 Set x 8 Reps
Plank
1 Set
Back Hyperextension
3 Sets x 8 Reps
Assisted Hyperextension
1 Set x 8 Reps
Crunch
1 Set x 8 Reps
Sit-Up
1 Set x 8 Reps
Leg Raise
1 Set x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
1 Set x 8 Reps
