3 day 2 hours Full Body Workout

By Myworkouts

	Advanced (3+ years)
	135 minutes/day \| 3 days/week
	Build Muscle, Bodybuilding, Gain Strength
	Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Pull up bar, Bodyweight, 2 x Kettlebell, Smith Machine, Loop Bands, Suspension (TRX) Show More

Average Exertion

Average Cardio Intensity

A full-body workout consists of a training session that hits every major muscle group in the body such as the back, chest, shoulders, legs, arms and abs. However, unlike training splits in which you do multiple exercises for one muscle group, you’re doing fewer movements for each one and hitting them in a balanced approach.

Description

Week 1 Overview

Day 1:

Full Body

Day 2:

Rest

Day 3:

Full Body

Day 4:

Rest

Day 5:

Full Body

Day 6:

Rest

Day 7:

Rest

Day 1 - Full Body

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Dumbbell Deadlift	4 sets	8 reps	60s
3.Barbell Bench Press	4 sets	8 reps	60s
4.Barbell Pendlay Row	4 sets	8 reps	60s
5.Pull-up	4 sets	8 reps	60s
6.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
7.Push-up	4 sets	8 reps	60s
8.Double Kettlebell Snatch	4 sets	8 reps	60s
9.Smith Machine Lunge	4 sets	8 reps	60s
10.Banded Bent Over Reverse Fly	4 sets	8 reps	60s
11.Suspension Chest Press	4 sets	8 reps	60s
12.Bent Over Two-Dumbbell Row	4 sets	8 reps	60s
13.Hanging Hamstring Bridge	4 sets	8 reps	60s
14.Bodyweight Squat	4 sets	8 reps	60s

Day 3 - Full Body

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Exercise	Sets	Reps	Rest
1.Banded One-Arm Chest Press See Exercise Notes	4 sets	8 reps	60s
2.Band Pressdown See Exercise Notes	4 sets	8 reps	60s
3.Rear Delt Raise	4 sets	8 reps	60s
4.Bent Over Barbell Row	4 sets	8 reps	60s
5.Banded Front Squat	4 sets	8 reps	60s
6.Lateral burpee	4 sets	8 reps	60s
7.Crunches	4 sets	8 reps	60s
8.Kettlebell Pushup	4 sets	8 reps	60s
9.Chin-up	4 sets	8 reps	60s
10.Seated Smith Machine Shoulder Press	4 sets	8 reps	60s
11.Suspension Single Leg Squat	4 sets	8 reps	60s
12.Dumbbell Bulgarian Split Squat	4 sets	8 reps	60s
13.Barbell Close-Grip Bench Press	4 sets	8 reps	60s
14.One Arm Kettlebell Front Squat	4 sets	8 reps	60s

Day 5 - Full Body

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Exercise	Sets	Reps	Rest
1.Banded Pushup	4 sets	5 reps	60s
2.Lateral burpee	4 sets	8 reps	60s
3.Dumbbell Bicep Curl Pronated Grip	4 sets	8 reps	60s
4.Straight Arm Pulldown with Resistance Band	4 sets	8 reps	60s
5.Barbell Romanian Deadlift	4 sets	8 reps	60s
6.Wide-Grip Pullup	4 sets	8 reps	60s
7.Plank Leg Raise	4 sets	8 reps	60s
8.Single-leg Hip Thrust	4 sets	8 reps	60s
9.Smith Machine Bicep Curl	4 sets	8 reps	60s
10.Suspension Squat	4 sets	8 reps	60s
11.Stiff-Legged Dumbbell Deadlift	4 sets	8 reps	60s
12.Barbell Ab Rollout	4 sets	8 reps	60s
13.Hanging Leg Raise	4 sets	8 reps	60s
14.Front Squats With Two Kettlebells	4 sets	8 reps	60s

Date Created: 10/24/2021, UTC

Last Updated: 10/24/2021, UTC

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