Full body dynamic
Sport
Advanced
Machine strength
Plan Details
The Full body dynamic routine by JonathanSwanepoel is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Focus on kinematic chain strengthening. All workout days have a full body workout with the focus being made on UPPER, CORE and LOWER body sections.
Routine detail
Mon
Lower
Est. 97 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
One leg dumbell deadlift
4 Sets x 8 Reps
Barbell Single-Leg Squat
5 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Plank
3 Sets
Reverse Crunch
4 Sets x 15 Reps
Tue
Calesthenics Full Body
Est. 84 min
9 exercises
Running
1 Set
Tire Flip
5 Sets x 5 Reps
Push-Up
5 Sets x 10 Reps
Pull-Up
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 10 Reps
Wed
Core
Est. 104 min
10 exercises
Barbell Deadlift
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Weighted Pull-Up
5 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
4 Sets x 16 Reps
Back Hyperextension
4 Sets x 16 Reps
Hanging Knee Raise Rotation
4 Sets x 16 Reps
Stability Ball Hundreds
4 Sets x 16 Reps
Stability Ball Trunk Rotation
4 Sets x 32 Reps
Single-Leg Glute Bridge
5 Sets x 10 Reps
Thu
Calesthenics Full Body
Est. 79 min
8 exercises
Running
1 Set
Tire Flip
5 Sets x 5 Reps
Kettlebell Pistol Squat
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
Box Jump Multiple Response
5 Sets x 10 Reps
V-Up
5 Sets x 10 Reps
Barbell Split Jump
5 Sets x 10 Reps
Fri
Upper
Est. 104 min
10 exercises
Barbell Lunge
5 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 10 Reps
Machine Assisted Dip
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 15 Reps
