The Hard Body Workout Plan

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Explosive + Strength 7 exercises, 41 mins

Sprints 1 exercises, 21 mins

4x12 reps

rest: 20s

Explosive + Strength + Density 9 exercises, 1 hr 13 mins

Medicine Ball Overhead Slam	4x12 reps	rest: 45s
Dumbbell Bent-Over Tricep Extension	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 20s
Dumbbell One-Arm Row (Reverse Grip)	3x12 reps	rest: 20s
Kettlebell Goblet Squat	4x12 reps	rest: 60s
Dumbbell Deadlift	3x12 reps	rest: 20s
Push-Up	4x12 reps	rest: 38s
Dumbbell Bicep Curl	4x12 reps	rest: 60s

Sprints 1 exercises, 21 mins

4x12 reps

rest: 20s

Explosive + Strength 8 exercises, 1 hr 23 mins

Dumbbell Jump Squat	4x12 reps	rest: 60s
Barbell Sumo Deadlift	4x12 reps	rest: 12s
Dumbbell One-Arm Tricep Extension (Reverse Grip)	4x12 reps	rest: 90s
Dumbbell Single-Leg Squat	4x12 reps	rest: 90s
Dumbbell Forward Lunge with Bicep Curl	4x30 reps	rest: 20s
Plank	4x30 reps	rest: 20s
Dip	4x12 reps	rest: 30s
Dumbbell Hammer Curl	4x12 reps	rest: 30s

Density 7 exercises, 1 hr 2 mins