12 week (week 4-6)
General
Intermediate
Barbell
Plan Details
The 12 week (week 4-6) routine by Hungry5166 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
lower body will be worked twice a week in this phase. increasing strength in legs and hips.creating more stability in the knee and lower back with ankle mobility.
Routine detail
Mon
Legs and Calves
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
trap bar dead lift
3 Sets x 8 Reps
lateral box squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
Wed
back traps and biceps
Est. 46 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
V Bar Pull-Up
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Thu
chest and tris
Est. 41 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Fri
delts and forearms
Est. 39 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Kettlebell One-Arm Push Press
3 Sets x 8 Reps
reverse upright row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Sat
Legs pt.2
Est. 33 min
5 exercises
Barbell Front Squat
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Side Split Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
