Full Body Strength
Bulking
Intermediate
None
Plan Details
The Full Body Strength routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
FBS, Full Body Strength, is a 3-day, total body, intermediate-level, strength training program. This is phase one. The program targets the full body. Two sessions will focus on your upper body while one session will emphasize your legs and core. Have fun. Discipline Drives Greatness, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Upper Body
Est. 74 min
11 exercises
Rowing
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 10,8,8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Wed
Workout 2: Lower Body & Core
Est. 57 min
9 exercises
Indoor Cycling
1 Set
Ab Roll
1 Set
Barbell Squat
4 Sets x 8,8,6,6 Reps
Dumbbell Step-Up
2 Sets x 6 Reps
Dumbbell Reverse Lunge
2 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 14,12,12 Reps
Hack Calf Raise
3 Sets x 10 Reps
Fri
Workout 3: Upper Body
Est. 80 min
11 exercises
Rowing
1 Set
Barbell Deadlift
3 Sets x 6,6,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Weighted Crunch
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
