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This is a great home or gym strength training program for beginners or even an intermediate level user. This is a phase 2 plan which is an off shoot of a previous program we built. There are three days of training for 6 weeks or depending what your needs are. This is a general strength and conditioning plan that should be followed up with more of a bulking program. Each session is 60-75 minutes long and offers 7-8 exercises, 3-4 sets per exercise. Each session starts with leg work and ends with 3 sets of core.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Barbell Squat
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3x8 reps |
rest: 120s
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Barbell Deadlift
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3x8 reps |
rest: 120s
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Barbell Bent-Over Row
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3x12,10,8 reps |
rest: 90s
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Barbell Bench Press
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3x12,10,8 reps |
rest: 120s
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Barbell Military Press (Seated)
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3x8 reps |
rest: 120s
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Barbell Curl
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3x12,10,8 reps |
rest: 90s
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Weighted Tricep Dip
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3x8,6,6 reps |
rest: 90s
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Weight Plate Rotation
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2x18 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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3x8,6,6 reps |
rest: 75s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 75s
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Dumbbell Bench Press
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3x12 reps |
rest: 90s
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Barbell Rear Press
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3x8 reps |
rest: 90s
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Barbell Bicep Curl (Wide Grip)
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3x12 reps |
rest: 90s
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Weighted Tricep Dip
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3x10,8,6 reps |
rest: 90s
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Weighted Crunch
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3x20,15,12 reps |
rest: 60s
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Barbell Bench Squat
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4x8 reps |
rest: 90s
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Barbell Deadlift
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4x6 reps |
rest: 120s
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Barbell Military Press (Seated)
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4x8 reps |
rest: 120s
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Barbell Incline Bench Press
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4x8 reps |
rest: 120s
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Dumbbell Concentration Curl
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4x12 reps |
rest: 75s
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Weighted Tricep Dip
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3x8 reps |
rest: 90s
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Weighted Decline Rotation
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2x15 reps |
rest: 60s
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