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No time to stick to a split routine?
Try this simple, yet challenging beginner's program to reach your fitness goals!
This full body benchmark workout is great for anyone looking to add muscle and cut fat.
It's an effective way to build basic strength and improve your physique in only 3-4 hours per week.
Use the balanced plan as a circuit to keep your heart rate up.
Barbell Bench Press
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3x10 reps |
rest: 60s
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Cable Standing Row
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3x15 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x25 reps |
rest: 60s
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Barbell Curl
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3x15 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x15 reps |
rest: 60s
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Cable Crunch
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3x15 reps |
rest: 60s
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Bodyweight Squat
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3x10 reps |
rest: 60s
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Push-Up (Wide Hand)
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3x10 reps |
rest: 60s
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Bodyweight Walking Lunge
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 60s
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Star Jump
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3x10 reps |
rest: 60s
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