In-Season Routine

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push/Pull Light 8 exercises, 1 hr 0 min

Dumbbell One-Arm Bench Press	4x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Push-Up	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Squat & Legs 5 exercises, 32 mins

Barbell Squat	4x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s

REST 0 exercises, 0 min

Bench & Upper 7 exercises, 45 mins

Barbell Bench Press	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Deadlift & Lower 6 exercises, 39 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s