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This is a 3-day a week, full body strength training program geared towards an intermediate level gym-goer. Each training session offer one exercise per muscle group. You will perform 4 sets each workout x 3 days = 12 sets per muscle group each week. Why is this important?
No matter what training frequency you choose, performing 10 to 20 working sets per muscle group each week has been associated with building maximum muscle. A 2016 research study published in the Journal of Sports Sciences found that performing 10 sets per week or more saw a 10 percent increase in muscle compared to 5 to 9 sets per week.
Follow the program for 8 to 12 weeks for best results. Perform a warm-up set and then all working sets should be reach almost total muscle failure, meaning, you should just be able to finish each set. If not, increase the weight accordingly.
Day 1: Perform 8 exercises for 4 sets each. Total workout time = 72-minutes. Just about all barbell exercises.
Day 2: Complete 8 different exercises for 4 sets each. Total workout time = 65-minutes.
Day 3: This session also includes 8 different exercises for 4 sets each. Workout time = 62-minutes. This is a combo workout that offers dumbbell/barbell/bodyweight/chine exercises.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Barbell Squat
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4x8 reps |
rest: 90s
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Machine Vertical Row (Close Grip)
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3x8 reps |
rest: 60s
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Leverage Chest Press
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4x8 reps |
rest: 60s
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Barbell Push Press
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3x8 reps |
rest: 75s
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Dumbbell One-Arm Preacher Curl
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Step Machine
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1x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Leverage Incline Chest Press
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x12,10,10,8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 75s
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Bench Weighted Decline Crunch
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3x8 reps |
rest: 60s
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Step Machine
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1x8 reps |
rest: 60s
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Machine Leg Press
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4x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x12,10,8,8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Step Machine
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1x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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