Full Body (1 muscle group/day) Modified for home equipment
General
Intermediate
Body
Plan Details
The Full Body (1 muscle group/day) Modified for home equipment routine by autogoal is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
If you are looking to change things up a bit regarding your workout routine, then try this program for a 2-4 weeks. Remember, change can be a good for the body and that may be just what the doctor ordered, especially if you have hit a plateau. The average length of time for these five sessions is about 45-minutes. Following a brief warm-up, you'll focus all your time and energy on working just one body part as you train one area each day for 5 days. Rest a few days and repeat. Day 1: Focus: Legs, 9 exercises, 55-minute session, equipment needed: jump rope, dumbbells and a barbell. Day 2: Focus: Back, 10 exercises, 43-minute session, equipment needed: dumbbell, and barbell. Day 3: Focus: Chest, 8 exercises, 43-minute session, equipment needed: barbell and dumbbells. Day 4: Focus: Arms & Core, 11 exercises, 48-minute session, equipment needed: weight plate, dumbbells, machine. This workout session includes supersets. Day 5: Focus: Shoulders, 8 exercises, 34-minute session, equipment needed: kettlebell, cable, and barbell. Enjoy and Stay Strong! MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1: Legs
Est. 54 min
9 exercises
Jump Rope
3 Sets
Prisoner Squat
1 Set x 10 Reps
Bird Dog
1 Set x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Jump Rope
3 Sets
Extended Arm Child Pose
1 Set x 10 Reps
Tue
Workout 2: Back
Est. 62 min
13 exercises
Upper Back Stretch
1 Set x 8 Reps
Upward Facing Dog
1 Set x 10 Reps
Cat Stretch
1 Set x 10 Reps
Seated Floor Hamstring Stretch
1 Set x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Superman
3 Sets
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Wed
Workout 3: Chest
Est. 51 min
9 exercises
Knee to Chest (Supine)
3 Sets x 8 Reps
Tricep Stretch
1 Set x 10 Reps
Push-Up
2 Sets x 5 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Push-Up to Side Plank
1 Set x 10 Reps
Barbell Bench Press
5 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Thu
Workout 4: Arms & Core
Est. 59 min
12 exercises
Tricep Stretch
1 Set x 10 Reps
Posterior Capsule Stretch
1 Set
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Side Bridge
3 Sets
Fri
Workout 5: Shoulders
Est. 37 min
8 exercises
Dynamic Chest Stretch
1 Set x 10 Reps
Back Extension (Prone)
3 Sets
Barbell Shoulder Press
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Squat
1 Set x 4 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Kettlebell One-Arm Push Press
4 Sets x 6 Reps
Barbell Push Press
4 Sets x 8 Reps
Extended Arm Child Pose
1 Set x 10 Reps
