Push/Pull/Press/Core L2

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This intermediate, 3-day workout will help you build strength and add lean muscle mass. The majority of exercises in each 3-day routine will require the use of a pair of dumbbells. This is a level 2 program, which is a little more aggressive than level 1 of this plan.

Follow the max-RM training format for all prescribed sets in the programs. Meaning, if you're asked to perform 8 repetitions, the weight should be just heavy enough to complete that many repetitions, not 10 or 12.
Each workout day includes a series of supersets. When you come across this, be prepared for minimal rest between sets. You will typically work opposite muscle groups.

As with any other strength program that looks to maximize muscle mass, plenty of sleep and proper nutrition is required. Consume a surplus of calories and adequate protein. Try using the nutrition app - Myfitnesspal - to help you more in these areas.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Saturday

Workout 1 9 exercises, 19 mins

Dumbbell Plie Squat	3x10 reps	rest: 75s
Dumbbell Deadlift	4x5 reps	rest: 75s
Dumbbell Incline Bench Row	4x10 reps	rest: 20s
Dumbbell Incline Bench Press	4x10 reps	rest: 20s
Dumbbell Bicep Curl	4x12 reps	rest: 20s
Dumbbell Shoulder Press	4x10 reps	rest: 20s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 20s
Bench Weighted Decline Crunch	2x20 reps	rest: 20s
Forearm Plank with Hip Abduction	1x0 reps • 45s	rest: 20s

Workout 2 9 exercises, 28 mins

Dumbbell Squat	3x8 reps	rest: 75s
Dumbbell Deadlift	3x6 reps	rest: 75s
Dumbbell Incline Bench Row	5x8 reps	rest: 20s
Dumbbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 20s
Dumbbell Shoulder Press	5x8,8,6,6,6, reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Bench Weighted Decline Crunch	2x20 reps	rest: 20s
Push-Up to Side Plank	1x0 reps • 60s	rest: 60s

Workout 3 9 exercises, 23 mins

Dumbbell Plie Squat	3x6 reps	rest: 90s
Dumbbell Deadlift	3x6 reps	rest: 90s
Dumbbell One-Arm Row	3x12,10,8 reps	rest: 20s
Dumbbell Bench Press	3x12,10,8 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 20s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dip	3x8,6,6 reps	rest: 60s
Bench Weighted Decline Crunch	2x18 reps	rest: 20s
Forearm Plank with Hip Abduction	1x8 reps	rest: 60s