Full Body Blast (5-Day) V3.0

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 46 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

 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. 

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Description




ExerciseSetsRepsRest
1.Alternating Dumbbell Floor Press
4 sets20 reps60s
2.Dumbbell Step-Up
4 sets20 reps60s
3.Jumping Jack
3 sets30 reps45s
4.Biceps Curl To Shoulder Press
3 sets20 reps60s
5.Suspended Mountain Climber
3 sets20 reps60s

ExerciseSetsRepsRest
1.Dumbbell Goblet Box Squat
4 sets20 reps60s
2.Push-up
4 setsAMAP reps60s
3.Burpee (Advanced)
3 sets30 reps45s
4.Dumbbell Bent Over Row to Tricep Kickback
3 sets20 reps60s
5.Suspension Pike Crunch
3 sets20 reps60s

ExerciseSetsRepsRest
1.Neutral Grip Alternating Dumbbell Row
4 sets20 reps60s
2.Goblet Side Lunge
4 sets20 reps60s
3.Mountain Climber
3 sets30 reps60s
4.Dumbbell Squat To Shoulder Press
3 sets20 reps60s
5.Suspended Crunch
3 sets20 reps60s

ExerciseSetsRepsRest
1.Dumbbell Goblet Back Step Lunge

See Exercise Notes

4 sets20 reps60s
2.Pull-up
4 setsAMAP reps60s
3.Bicycle Crunch
3 sets30 reps60s
4.Dumbbell Straight Leg Deadlift to Bent Over Row
3 sets20 reps60s
5.Suspended Hamstring Runner
3 sets20 reps60s

ExerciseSetsRepsRest
1.Alternate Seated Dumbbell Press
4 sets20 reps60s
2.Dumbbell Glute Bridge
4 sets20 reps60s
3.High Knee Run
3 sets30 reps45s
4.Bent-Arm Dumbbell Pullover

See Exercise Notes

3 sets20 reps60s
5.Suspended Crunch
3 sets20 reps60s

Date Created: 5/28/2019, UTC


Last Updated: 7/12/2021, UTC





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