Barbell Full Body Routine
General
Intermediate
Barbell
Plan Details
The Barbell Full Body Routine routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3-day, intermediate level strength training program designed to build strength while adding lean muscle. The great thing about this routine? You only need 1-2 pieces of equipment, a bench and an Olympic bar. So, the routine is ideal for either the gym or at home. No excuses not to train. Goal: 3x week for 8-12 weeks. Each week add 5 percent for upper and 10 percent for lower body exercises once you're able to do more than the suggested repetitions. The routine offers three training days - all 50-60 minutes in length - with typically 6-7 exercises for usually 3-4 sets each. Stay Strong Together, Michael Wood, CSCS Jefit
Routine detail
Mon
Workout Session 1
Est. 60 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Wed
Workout Session 2
Est. 60 min
6 exercises
Barbell Bulgarian Split Squat
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 8,6,5,3 Reps
Barbell Incline Bench Press
3 Sets x 8,6,6 Reps
Barbell Decline Bench Press
3 Sets x 8,6,6 Reps
Barbell Jerk
4 Sets x 6 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12,10,8,8 Reps
Sat
Workout Session 3
Est. 64 min
7 exercises
Barbell Hip Thrust
4 Sets x 12,10,8,8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 10,10,8,8 Reps
Barbell Push Press
4 Sets x 8,8,6,6 Reps
Barbell Curl
3 Sets x 10,8,8 Reps
Barbell Curl (Close Grip)
2 Sets x 8 Reps
