3/3 Beginner Total Body 5 week cycle (AllPro)

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5 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This can be used for fat loss with muscle retention or muscle gains. If you finish your days with a caloric Surplus, you build muscle, caloric deficit you burn fat and keep muscle. Let's work.

3 day per week total body work out for beginners (5 week circuit) as seen on bodybuilding.com forums (AllPro) with a couple of tweaks: added traps and forearms to the main lifting days... added abs and cardio on the 3 off days, total rest on the 7th day.

You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your light work out, use 20% less weight.

For the first 3 exercises, you will do a light warm up with 1/4 of your work sets weight and then a medium warm up with 1/2 of your work sets weight before your 2 work sets which will be with a challenging weight (Use an online 10 rep max calculator.) Use your 10 rep max weight for all work sets. Rest 1 minute after warm up sets... 1 minute and a half after work sets.

Weight days will look like this:

Barbell Squats: warm-up, warm-up, work-set, work-set
Barbell Bench Press: warm-up, warm-up, work-set, work-set
Barbell Bent Over Row: warm-up, warm-up, work-set, work-set
Barbell Shoulder Press: work-set, work-set
Barbell Stiff Legged Deadlifts: work-set, work-set
Barbell Curls: work-set, work-set
Barbell Shrugs: work-set, work-Set
Dumbbell Standing Calf Raises: work-set, work-set
Dumbell Seated Palms Up Wrist Curls: work-set, work-set
Dumbell Seated Palms Down Wrist Curls: work-set, work-set

You will be running this program on a five week cycle as follows:

Weight days:
All warm up sets are 8 reps regardless of week.

The first week do all work sets for 8 reps.
The second week do all work sets for 9 reps.
The third week do all work sets for 10 reps.
The fourth week do all work sets for 11 reps.
The fifth week do all work sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.

Abs/Cardio Days:
Get the maximum amount of reps you can in the time allotted. 1 minute rest after each plank. Should take you 8 minutes to do the abs... do whatever cardio you like for 30 minutes to an hour. As your core gets stronger, you can cycle through the ab exercises for additional sets.

Weekly flow example If you started on a Monday:

Monday: Heavy
Tuesday: Abs + Cardio
Wednesday: Medium
Thursday: Abs + Cardio
Friday: Light
Saturday: Abs + Cardio
Sunday: Rest

Diet: I'm doing this with a 16-8 intermittent fast. Join me for a nice cut. If you want to bulk, still do the intermittent fast but eat more in your window.

Let's WORK!

Week 1 Weights 12 exercises, 1 hr 9 mins

Barbell Squat	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Barbell Shoulder Press	2x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	2x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Dumbbell Calf Raise	2x8 reps	rest: 60s
Leg Raise	4x20 reps	rest: 20s
Abdominal Pendulum	2x20 reps	rest: 20s
Air Bike	2x20 reps	rest: 20s
Alternating Heel Touch	2x20 reps	rest: 20s
Plank	2x8 reps	rest: 20s

Week 2 Weights 12 exercises, 1 hr 11 mins

Barbell Squat	4x9 reps	rest: 60s
Barbell Bench Press	4x9 reps	rest: 60s
Barbell Bent-Over Row	4x9 reps	rest: 60s
Barbell Shoulder Press	2x9 reps	rest: 60s
Barbell Stiff-Leg Deadlift	2x9 reps	rest: 60s
Barbell Curl	2x9 reps	rest: 60s
Dumbbell Calf Raise	2x9 reps	rest: 60s
Leg Raise	4x20 reps	rest: 20s
Abdominal Pendulum	2x20 reps	rest: 20s
Air Bike	2x20 reps	rest: 20s
Alternating Heel Touch	2x20 reps	rest: 20s
Plank	2x8 reps	rest: 20s

Week 3 Weights 12 exercises, 1 hr 21 mins

Barbell Squat	4x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Barbell Shoulder Press	2x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	2x10 reps	rest: 60s
Barbell Curl	2x10 reps	rest: 60s
Dumbbell Calf Raise	2x10 reps	rest: 60s
Leg Raise	4x20 reps	rest: 60s
Abdominal Pendulum	2x20 reps	rest: 60s
Air Bike	2x20 reps	rest: 60s
Alternating Heel Touch	2x20 reps	rest: 60s
Plank	2x8 reps	rest: 60s

Week 4 Weights 12 exercises, 1 hr 22 mins

Barbell Squat	4x11 reps	rest: 60s
Barbell Bench Press	4x11 reps	rest: 60s
Barbell Bent-Over Row	4x11 reps	rest: 60s
Barbell Shoulder Press	2x11 reps	rest: 60s
Barbell Stiff-Leg Deadlift	2x11 reps	rest: 60s
Barbell Curl	2x11 reps	rest: 60s
Dumbbell Calf Raise	2x11 reps	rest: 60s
Leg Raise	4x20 reps	rest: 60s
Abdominal Pendulum	2x20 reps	rest: 60s
Air Bike	2x20 reps	rest: 60s
Alternating Heel Touch	2x20 reps	rest: 60s
Plank	2x8 reps	rest: 60s

Week 5 Weights 12 exercises, 1 hr 24 mins

Barbell Squat	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Barbell Shoulder Press	2x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	2x12 reps	rest: 60s
Barbell Curl	2x12 reps	rest: 60s
Dumbbell Calf Raise	2x12 reps	rest: 60s
Leg Raise	4x20 reps	rest: 60s
Abdominal Pendulum	2x20 reps	rest: 60s
Air Bike	2x20 reps	rest: 60s
Alternating Heel Touch	2x20 reps	rest: 60s
Plank	2x8 reps	rest: 60s