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No time to stick to a split routine?
Try this simple, yet challenging beginner's program recommended by an exercise physiologist that hits all the major muscle groups to reach your fitness goals!
Three days a week might be all the lifting you need to add muscle and cut fat.
This full body benchmark plan is easy to fit into your schedule, yet is an effective way to build basic strength and improve your physique.
Consider using the balanced routine as a circuit to keep your heart rate up and get the most out of your workout!
Barbell Squat
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Barbell Calf Raise
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3x20 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Pullover
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3x15 reps |
rest: 60s
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Cable Standing Row
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3x15 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 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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