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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Front Squat | 5 sets | 5 reps | 180s | |
2. Cable Twist![]() | 3 sets | 6 - 10 reps | 120s | |
3. Pull-up | 3 sets | 12 reps | 120s | -Wiper Pull-ups |
4. Weighted Plank | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-Leg Deadlift with Barbell![]() | 6 sets | 5 reps | 180s | |
2. Pallof Press | 3 sets | 6 - 10 reps | 120s | |
3. Bent Over Barbell Row | 3 sets | 12 reps | 120s | |
4. General Side Plank![]() | 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 5 reps | 180s | |
2. Kettlebell Swing![]() | 3 sets | 6 - 10s | 120s | |
3. Spider-Man Pushup | 3 sets | 12 reps | 120s | |
4. Toes to Bar | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Front Squat | 5 sets | 5 reps | 180s | |
2. Cable Twist![]() | 3 sets | 6 - 10 reps | 120s | |
3. Pull-up | 3 sets | 12 reps | 120s | -Wiper Pull-ups |
4. Weighted Plank | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-Leg Deadlift with Barbell![]() | 6 sets | 5 reps | 180s | |
2. Pallof Press | 3 sets | 6 - 10 reps | 120s | |
3. Bent Over Barbell Row | 3 sets | 12 reps | 120s | |
4. General Side Plank![]() | 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 5 reps | 180s | |
2. Kettlebell Swing![]() | 3 sets | 6 - 10s | 120s | |
3. Spider-Man Pushup | 3 sets | 12 reps | 120s | |
4. Toes to Bar | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Front Squat | 5 sets | 5 reps | 180s | |
2. Cable Twist![]() | 3 sets | 5 reps | 180s | -Power Cable Oblique Twists |
3. Pull-up | 3 sets | 12 reps | 120s | -Wiper Pull-ups |
4. Weighted Plank | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-Leg Deadlift with Barbell![]() | 6 sets | 5 reps | 180s | |
2. Pallof Press | 3 sets | 5 reps | 120s | |
3. Bent Over Barbell Row | 3 sets | 12 reps | 120s | |
4. General Side Plank![]() | 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 5 reps | 180s | |
2. Kettlebell Swing Snatch![]() | 3 sets | 6 - 12s | 120s | |
3. Spider-Man Pushup | 3 sets | 12 reps | 120s | |
4. Toes to Bar | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Front Squat | 5 sets | 5 reps | 180s | |
2. Cable Twist![]() | 3 sets | 5 reps | 180s | -Power Cable Oblique Twists |
3. Pull-up | 3 sets | 12 reps | 120s | -Wiper Pull-ups |
4. Weighted Plank | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-Leg Deadlift with Barbell![]() | 6 sets | 5 reps | 180s | |
2. Pallof Press | 3 sets | 5 reps | 120s | |
3. Bent Over Barbell Row | 3 sets | 12 reps | 120s | |
4. General Side Plank![]() | 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 5 reps | 180s | |
2. Kettlebell Swing Snatch![]() | 3 sets | 6 - 12s | 120s | |
3. Spider-Man Pushup | 3 sets | 12 reps | 120s | |
4. Toes to Bar | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Front Squat | 5 sets | 5 reps | 180s | |
2. Cable Twist![]() | 5 sets | 5 reps | 180s | -Power Cable Oblique Twists |
3. Pull-up | 3 sets | 15 - 13 reps | 60s | -Wiper Pull-ups |
4. Weighted Plank | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-Leg Deadlift with Barbell![]() | 6 sets | 5 reps | 180s | |
2. Pallof Press | 5 sets | 5 reps | 120s | |
3. Bent Over Barbell Row | 3 sets | 15 reps | 60s | |
4. General Side Plank![]() | 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 5 reps | 180s | |
2. Kettlebell Swing Snatch![]() | 5 sets | 6 - 12s | 180s | |
3. Spider-Man Pushup | 3 sets | 15 reps | 60s | |
4. Toes to Bar | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Front Squat | 5 sets | 5 reps | 180s | |
2. Cable Twist![]() | 5 sets | 5 reps | 180s | -Power Cable Oblique Twists |
3. Pull-up | 3 sets | 15 - 13 reps | 60s | -Wiper Pull-ups |
4. Weighted Plank | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-Leg Deadlift with Barbell![]() | 6 sets | 5 reps | 180s | |
2. Pallof Press | 5 sets | 5 reps | 120s | |
3. Bent Over Barbell Row | 3 sets | 15 reps | 60s | |
4. General Side Plank![]() | 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Overhead Squat | 5 sets | 5 reps | 180s | |
2. Kettlebell Swing Snatch![]() | 5 sets | 6 - 12s | 180s | |
3. Spider-Man Pushup | 3 sets | 15 reps | 60s | |
4. Toes to Bar | 3 sets | 15 reps | 60s |
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