Full Body Blast (5-Day) V2.0

By Chris Stone

	Intermediate (2-3 years)
	44 minutes/day \| 5 days/week \| 3 weeks
	Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
	2 x Dumbbell, Flat Bench, Box, Bodyweight, Suspension (TRX), 1 x Dumbbell, Barbell, Pull up bar Show More

Average Exertion

Average Cardio Intensity

The Full Body Blast combines a mixture of resistance training and cardio conditioning in order to bring about optimal changes in body composition, cardio capacity and strength levels. The program itself should run for a minimum of 3 weeks and each session for V2.0 is different to the sessions experienced in V1.0. Now, you are required to complete 2 resistance exercises. 1 bodyweight exercise, 1 resistance combination exercise and 1 TRX core exercise. You are also required to start completing more reps per exercise. The principle for adding an additional exercise and additional reps is in order to gradually overload the body and force it to adapt optimally. Once again , every workout will work the full body as there have been many scientific studies that recommend the use of full body workouts for optimal improvements - rather than a traditional "5 day split". Once again, after the 3 weeks have been completed, assess your progress and decide whether or not you could do with a few extra weeks at this stage before moving on to V3.0.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	3 sets	20 reps	60s
2.Dumbbell Step-Up	3 sets	10-20 reps	60s
3.Jumping Jack	3 sets	10-20 reps	60s
4.Biceps Curl To Shoulder Press	3 sets	10-20 reps	60s
5.Suspended Mountain Climber	3 sets	20 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Goblet Squat	3 sets	20 reps	60s
2.Push-up	3 sets	AMAP reps	60s
3.Burpee (Advanced)	3 sets	20 reps	60s
4.Dumbbell Bent Over Row to Tricep Kickback	3 sets	10-20 reps	60s
5.Suspension Pike Crunch	3 sets	10-20 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	3 sets	20 reps	60s
2.Goblet Side Lunge	3 sets	10-20 reps	60s
3.Mountain Climber	3 sets	20 reps	60s
4.Dumbbell Squat To Shoulder Press	3 sets	10-20 reps	60s
5.Suspended Crunch	3 sets	10-20 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Dumbbell Goblet Back Step Lunge	3 sets	20 reps	60s
2.Pull-up	3 sets	AMAP reps	60s
3.Bicycle Crunch	3 sets	20 reps	60s
4.Dumbbell Straight Leg Deadlift to Bent Over Row	3 sets	10-20 reps	60s
5.Suspended Hamstring Runner	3 sets	10-20 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press	3 sets	20 reps	60s
2.Dumbbell Glute Bridge	3 sets	10-20 reps	60s
3.High Knee Run	3 sets	20 reps	60s
4.Bent-Arm Dumbbell Pullover See Exercise Notes	3 sets	10-20 reps	60s
5.Suspended Crunch	3 sets	10-20 reps	60s

Date Created: 5/28/2019, UTC

Last Updated: 7/12/2021, UTC

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