Full Body Workout | Fast Track Power Builder V.2 (With Micro Cycles)
General
Beginner
Barbell
Plan Details
The Full Body Workout | Fast Track Power Builder V.2 (With Micro Cycles) routine by defaultdy is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. They not only enable you to optimize your training frequency and recovery throughout the week but are also time efficient - and in this case requiring only 3 workouts per week. However, in order to maximize the benefits of a full body workout routine, you need to adequately target all of your major muscle groups within each workout. And you need to do so in a balanced manner such that your muscles grow and strengthen proportionately overtime. Leading to not only a more aesthetic physique but also minimizing your risk of injury. Set this workout plan as your current routine and then add your own exercises. To increase the effectiveness of the exercise, to stimulate general muscle growth and to train muscle endurance, I adjust the training pattern using micro cycles. If you want to add to the challenge, you can also combine the pause rest and drop-set patterns at the end of each set
Routine detail
Day 1
Workout A - High Reps
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Bicep Drag Curl
4 Sets x 15 Reps
Day 2
Workout B - High Reps
7 exercises
Barbell Deadlift
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Row
4 Sets x 15 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Day 3
Workout A - Medium Reps
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Day 4
Workout B - Medium Reps
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Day 5
Workout A - Low Reps
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Cable Rope Face Pull
4 Sets x 6 Reps
Barbell Bicep Drag Curl
4 Sets x 6 Reps
Day 6
Workout B - Low Reps
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Row
4 Sets x 6 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Day 7
Workout A - 1RM to 3RM
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 3 Reps
Barbell Deep Squat
4 Sets x 3 Reps
Barbell Bench Press
4 Sets x 3 Reps
Machine Leg Curl (Prone)
4 Sets x 3 Reps
Barbell Military Press
4 Sets x 3 Reps
Cable Rope Face Pull
4 Sets x 3 Reps
Barbell Bicep Drag Curl
4 Sets x 3 Reps
Day 8
Workout B - 1RM to 3RM
7 exercises
Barbell Deadlift
4 Sets x 3 Reps
Dumbbell Incline Bench Press
4 Sets x 3 Reps
Barbell Incline Bench Row
4 Sets x 3 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 3 Reps
Dumbbell Lateral Raise
4 Sets x 3 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 3 Reps
Cable Cross-Over
4 Sets x 3 Reps
