Full Body Workout | Fast Track Power Builder V.2 (With Micro Cycles)

DOWNLOADS/VIEWS: 2/97

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Workout A - High Reps 7 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Barbell Deep Squat	4x15 reps	rest: 60s
Barbell Bench Press	4x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Barbell Military Press	4x15 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Barbell Bicep Drag Curl	4x15 reps	rest: 60s

Workout B - High Reps 7 exercises, 0 min

Barbell Deadlift	4x15 reps	rest: 70s
Dumbbell Incline Bench Press	4x15 reps	rest: 60s
Barbell Incline Bench Row	4x15 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x15 reps	rest: 70s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x15 reps	rest: 60s
Cable Cross-Over	4x15 reps	rest: 60s

Workout A - Medium Reps 7 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Barbell Deep Squat	4x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Barbell Military Press	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s
Barbell Bicep Drag Curl	4x10 reps	rest: 60s

Workout B - Medium Reps 7 exercises, 0 min

Barbell Deadlift	4x10 reps	rest: 70s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Row	4x10 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x10 reps	rest: 70s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s

Workout A - Low Reps 7 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 60s
Barbell Deep Squat	4x6 reps	rest: 60s
Barbell Bench Press	4x6 reps	rest: 60s
Machine Leg Curl (Prone)	4x6 reps	rest: 60s
Barbell Military Press	4x6 reps	rest: 60s
Cable Rope Face Pull	4x6 reps	rest: 60s
Barbell Bicep Drag Curl	4x6 reps	rest: 60s

Workout B - Low Reps 7 exercises, 0 min

Barbell Deadlift	4x6 reps	rest: 70s
Dumbbell Incline Bench Press	4x6 reps	rest: 60s
Barbell Incline Bench Row	4x6 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x6 reps	rest: 70s
Dumbbell Lateral Raise	4x6 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x6 reps	rest: 60s
Cable Cross-Over	4x6 reps	rest: 60s

Workout A - 1RM to 3RM 7 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x3 reps	rest: 90s
Barbell Deep Squat	4x3 reps	rest: 90s
Barbell Bench Press	4x3 reps	rest: 90s
Machine Leg Curl (Prone)	4x3 reps	rest: 90s
Barbell Military Press	4x3 reps	rest: 90s
Cable Rope Face Pull	4x3 reps	rest: 90s
Barbell Bicep Drag Curl	4x3 reps	rest: 90s

Workout B - 1RM to 3RM 7 exercises, 0 min

Barbell Deadlift	4x3 reps	rest: 90s
Dumbbell Incline Bench Press	4x3 reps	rest: 90s
Barbell Incline Bench Row	4x3 reps	rest: 90s
Smith Machine Bulgarian Split Squat	3x3 reps	rest: 90s
Dumbbell Lateral Raise	4x3 reps	rest: 90s
Dumbbell One-Arm Tricep Kickback	4x3 reps	rest: 90s
Cable Cross-Over	4x3 reps	rest: 90s