phase 1 strength
General
Beginner
Barbell
Plan Details
The phase 1 strength routine by Kaines is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
day 1
Est. 50 min
7 exercises
Barbell Clean Pull
3 Sets x 3 Reps
Push-Up
3 Sets x 5 Reps
Barbell Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 5 Reps
Barbell Lunge
3 Sets x 16 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
dumbel/ kettlebell swing
3 Sets x 12 Reps
Wed
day 2
Est. 46 min
7 exercises
Barbell Push Press
3 Sets x 5 Reps
yoga plex
3 Sets x 5 Reps
Barbell Bench Press
4 Sets x 8 Reps
reverse lunge from block
4 Sets x 8 Reps
landmine press
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Fri
day 3
Est. 63 min
7 exercises
speed squat
8 Sets x 2 Reps
Band Reverse Fly
8 Sets x 10 Reps
Barbell Front Squat
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 5 Reps
Dumbbell Deep Push-Up
3 Sets x 20 Reps
cable high to low row
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
