Barbell and Power Conditioning
General
Intermediate
None
Plan Details
The Barbell and Power Conditioning routine by tragland is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Barbell workout for limited equipment. Focus on major muscle groups on Monday and Thursday. then power and cardio are mixed in to help improve overall fitness.
Routine detail
Any
Full Body (Mon & Thur)
Est. 49 min
6 exercises
Assault Bike
4 Sets
Pull-Up
2 Sets x 8 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Clean Deadlift
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Any
Power Day (Tues & Fri)
Est. 38 min
8 exercises
Pull-Up
2 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Box Side to Side Shuffle
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Knee Circles
1 Set x 8 Reps
Any
Shoulders & Arms (Wed)
Est. 55 min
10 exercises
Pull-Up
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bent over rear delt row
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Diamond Push-up
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Any
Cardio
Est. 240 min
5 exercises
Road Cycling
1 Set
Rowing
1 Set
Soccer
1 Set
Walking
1 Set
Running
1 Set
