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Full Body Blast (5-Day) V2.0

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

52 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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 progra

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Equipment

Barbell, Bench, Bodyweight, Dumbbell, Pull up bar, Suspension (TRX)

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

52 minutes

Genders

Female, Male

Days per week

5 days

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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 progra

Show More

Equipment

Barbell, Bench, Bodyweight, Dumbbell, Pull up bar, Suspension (TRX)

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets20 reps60s
2. Push-up3 setsAMAP reps60s
3. Burpee (Advanced)3 sets20 reps60s
4. Dumbbell Bent Over Row to Tricep Kickback
Dumbbell Bent Over Row to Tricep Kickback
3 sets10 - 20 reps60s
5. Suspension Pike Crunch
Suspension Pike Crunch
3 sets10 - 20 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Goblet Back Step Lunge
Dumbbell Goblet Back Step Lunge
3 sets20 reps60s
2. Pull-up3 setsAMAP reps60s
3. Bicycle Crunch3 sets20 reps60s
4. Dumbbell Straight Leg Deadlift to Bent Over Row
Dumbbell Straight Leg Deadlift to Bent Over Row
3 sets10 - 20 reps60s
5. Suspended Hamstring Runner
Suspended Hamstring Runner
3 sets10 - 20 reps60s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets20 reps60s
2. Dumbbell Glute Bridge
Dumbbell Glute Bridge
3 sets10 - 20 reps60s
3. High Knee Run
High Knee Run
3 sets20 reps60s
4. Bent-Arm Dumbbell Pullover3 sets10 - 20 reps60s
Dumbbell Pullover to Chest Fly
5. Suspended Crunch3 sets10 - 20 reps60s

Week 2



ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets20 reps60s
2. Push-up3 setsAMAP reps60s
3. Burpee (Advanced)3 sets20 reps60s
4. Dumbbell Bent Over Row to Tricep Kickback
Dumbbell Bent Over Row to Tricep Kickback
3 sets10 - 20 reps60s
5. Suspension Pike Crunch
Suspension Pike Crunch
3 sets10 - 20 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Goblet Back Step Lunge
Dumbbell Goblet Back Step Lunge
3 sets20 reps60s
2. Pull-up3 setsAMAP reps60s
3. Bicycle Crunch3 sets20 reps60s
4. Dumbbell Straight Leg Deadlift to Bent Over Row
Dumbbell Straight Leg Deadlift to Bent Over Row
3 sets10 - 20 reps60s
5. Suspended Hamstring Runner
Suspended Hamstring Runner
3 sets10 - 20 reps60s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets20 reps60s
2. Dumbbell Glute Bridge
Dumbbell Glute Bridge
3 sets10 - 20 reps60s
3. High Knee Run
High Knee Run
3 sets20 reps60s
4. Bent-Arm Dumbbell Pullover3 sets10 - 20 reps60s
Dumbbell Pullover to Chest Fly
5. Suspended Crunch3 sets10 - 20 reps60s

Week 3



ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
3 sets20 reps60s
2. Push-up3 setsAMAP reps60s
3. Burpee (Advanced)3 sets20 reps60s
4. Dumbbell Bent Over Row to Tricep Kickback
Dumbbell Bent Over Row to Tricep Kickback
3 sets10 - 20 reps60s
5. Suspension Pike Crunch
Suspension Pike Crunch
3 sets10 - 20 reps60s

ExerciseSetsRepsRestNotes
1. Dumbbell Goblet Back Step Lunge
Dumbbell Goblet Back Step Lunge
3 sets20 reps60s
2. Pull-up3 setsAMAP reps60s
3. Bicycle Crunch3 sets20 reps60s
4. Dumbbell Straight Leg Deadlift to Bent Over Row
Dumbbell Straight Leg Deadlift to Bent Over Row
3 sets10 - 20 reps60s
5. Suspended Hamstring Runner
Suspended Hamstring Runner
3 sets10 - 20 reps60s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets20 reps60s
2. Dumbbell Glute Bridge
Dumbbell Glute Bridge
3 sets10 - 20 reps60s
3. High Knee Run
High Knee Run
3 sets20 reps60s
4. Bent-Arm Dumbbell Pullover3 sets10 - 20 reps60s
Dumbbell Pullover to Chest Fly
5. Suspended Crunch3 sets10 - 20 reps60s

Date Created: 5/28/19, 9:21 AM


Last Updated: 9/12/20, 9:39 PM

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