Total Body Strength (Phase 2)

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a follow-up to the first program developed, Total Body Strength (phase 1).

TBS, is a 3-day, total body, intermediate-level, strength training program. In this second phase of the routine, the entire body will be targeted. Two sessions will emphasize your upper body while one session will focus on your legs and core. Have fun with it.

Stay Strong!

MICHAEL WOOD, CSCS
Jefit Team

Friday
Monday
Wednesday

Total Body Strength (Phase 2): Day 1 5 exercises, 35 mins

Dumbbell Walking Lunge	3x8 reps	rest: 75s
Barbell Front Squat	3x8 reps	rest: 75s
Dumbbell Step-Up	3x6 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Cable Seated Crunch	3x12 reps	rest: 60s

Total Body Strength (Phase 2): Day 2 11 exercises, 1 hr 13 mins

Rowing	0x0 reps • 240s	rest: 30s
Dumbbell Deadlift	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 90s
Barbell Decline Bench Press	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	5x10 reps	rest: 20s
Dumbbell Concentration Curl	5x12,10,10,8,8 reps	rest: 20s
Barbell Shoulder Press	4x8 reps	rest: 60s
Weighted Crunch	3x15 reps	rest: 30s
Decline Bench Weighted Twist	3x20 reps	rest: 30s

Total Body Strength (Phase 1) 13 exercises, 1 hr 30 mins

Rowing	0x0 reps • 300s	rest: 30s
Barbell Deadlift	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bench Press	4x12,10,8,8 reps	rest: 90s
Barbell Incline Bench Press	4x12,10,8,8 reps	rest: 90s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Barbell Push Press	4x6 reps	rest: 90s
Barbell Shoulder Press	4x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 30s
Side Bridge	3x8 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s