Free personalized workout plan

Full Body Blast (5-Day) V3.0

By Chris Stone

Experience
Advanced (3+ years)
Time
54 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
1 x Dumbbell, 2 x Dumbbell, Bodyweight, Box, Flat Bench, Medicine Ball, Pull up bar, Suspension (TRX)
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
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 program itself should run for a minimum of 3 weeks and each session requires you to complete 2 resistance exercises. 1 bodyweight exercise, 1 resistance combination exercise and 1 TRX core exercise. However, it differs from V2.0 in that we now use something known as pyramid sets for your first 2 resistance exercise in order to change the training stimulus that the body is accustomed to and also demanding additional reps per exercise. As with the previous two programs, 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". On completion of this program, assess your progress and judge whether it may be an idea to continue this program for another few weeks. 

Show More



Alternating Dumbbell Floor Press demonstrationPlay Alternating Dumbbell Floor Press demonstration
4 sets, 10, 12, 14, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
4 sets, 10, 12, 14, 20 reps, (rest 60s)
Show Alternative Exercises
Jumping Jack demonstrationPlay Jumping Jack demonstration
3 sets, 30 reps, (rest 45s)
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Suspended Mountain Climber demonstrationPlay Suspended Mountain Climber demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Dumbbell Goblet Box Squat demonstrationPlay Dumbbell Goblet Box Squat demonstration
4 sets, 10, 12, 14, 20 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
3 sets, 30 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Bent Over Row to Tricep Kickback demonstrationPlay Dumbbell Bent Over Row to Tricep Kickback demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Suspension Pike Crunch
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Neutral Grip Alternating Dumbbell Row demonstrationPlay Neutral Grip Alternating Dumbbell Row demonstration
4 sets, 10, 12, 14, 20 reps, (rest 60s)
Show Alternative Exercises
Goblet Side Lunge demonstrationPlay Goblet Side Lunge demonstration
4 sets, 10, 12, 14, 20 reps, (rest 60s)
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Suspended Crunch demonstrationPlay Suspended Crunch demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Dumbbell Goblet Back Step Lunge demonstrationPlay Dumbbell Goblet Back Step Lunge demonstration
4 sets, 10, 12, 14, 20 reps, (rest 60s)
-Dumbbell Goblet Paused Back Step Lunge
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Suspended Hamstring Runner
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Alternate Seated Dumbbell Press demonstrationPlay Alternate Seated Dumbbell Press demonstration
4 sets, 10, 12, 14, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Glute Bridge demonstrationPlay Dumbbell Glute Bridge demonstration
4 sets, 10, 12, 14, 20 reps, (rest 60s)
Show Alternative Exercises
High Knee Run demonstrationPlay High Knee Run demonstration
3 sets, 30 reps, (rest 45s)
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 20 reps, (rest 60s)
Dumbbell Pullover to Chest Fly
Show Alternative Exercises
Suspended Crunch demonstrationPlay Suspended Crunch demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/28/2019, EDT


Last Updated: 7/12/2021, EDT

Similar Workouts

More Workouts by Chris Stone

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.