Barbell Only Program

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This 3-day program is ideally suited for beginners but an intermediate-level gym goer could also benefit from it. If you have been working out consistently for more than 6 months, simply perform each movement slower with a heavy resistance.

For best results with each workout, perform 10-minutes of foam rolling before each strength session. Spend about 90-120 seconds rolling out each major muscle group. When you come to a tight area on your body (i.e. trigger point) - keep pressure on it with the foam roller for 30-90-seconds as you focus on your breathing.

Day 1: Perform 3 exercises for each body part including back, chest, biceps and shoulders. Use 3-4 sets per body part. In terms of intensity, use 75%-80% of your 1-RM for all exercises. (note: 1-RM = one repetition maximum).

Day 2: You will do 3 different leg exercises in this training session. Each exercise is associated with 3-4 sets. You will also work the core using a barbell. You will be asked to try two different exercises, 4 sets each.

Day 3: Perform 2 exercises for each major muscle group. When you come to the arms though, there are 3 sets. Each exercise in this training session requires 3-4 sets.

For best results, perform this program, 3-days a week for 4-6 weeks before you move on to another strength routine.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Monday
Wednesday
Friday

Day 1: *UPPER BODY* 12 exercises, 1 hr 39 mins

Barbell Good Morning	4x6 reps	rest: 60s
Barbell Romanian Deadlift	4x6 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Barbell Bench Press	4x8 reps	rest: 90s
Barbell Decline Bench Press	4x8 reps	rest: 90s
Barbell Curl	4x8 reps	rest: 60s
Barbell Curl (Close Grip)	3x6 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x6 reps	rest: 60s
Barbell Front Raise	3x6 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 75s
Barbell Push Press	4x6 reps	rest: 90s

Day 2: *LEGS & CORE* 5 exercises, 41 mins

Barbell Bulgarian Split Squat	3x6 reps	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Barbell Front Squat	4x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	4x12 reps	rest: 60s
Barbell Ab Rollout	4x10 reps	rest: 60s

Day 3: *UPPER BODY* 9 exercises, 1 hr 10 mins

Barbell Deadlift	4x5 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 75s
Barbell Bench Press	4x6 reps	rest: 90s
Barbell Neck Press	3x8 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Barbell Bicep Drag Curl	3x6 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x10 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Barbell Push Press Behind the Neck	4x8 reps	rest: 90s