Laura's 12 Week Program - Weeks 1 to 4
General
Intermediate
Barbell
Plan Details
The Laura's 12 Week Program - Weeks 1 to 4 routine by laurajloschiavo is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days running 4 days gym
Routine detail
Day 1
Upper Body
Est. 63 min
10 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Kettlebell One-Arm Clean and Jerk
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Lower Body
Est. 69 min
11 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
Run
Est. 32 min
1 exercise
Running
1 Set
Day 4
Upper Body
Est. 57 min
10 exercises
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 5
Run
Est. 32 min
1 exercise
Running
1 Set
Day 6
Lower Body and Abs
Est. 43 min
8 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 7
Run
Est. 62 min
1 exercise
Running
1 Set
