Full Body / Full Body / Full Body / Full Body / Full Body / Full Body Workout Plan

By Myworkouts

	Advanced (3+ years)
	61 minutes/day \| 6 days/week
	Bodybuilding, Build Muscle, Gain Strength
	Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Pull up bar, 1 x Dumbbell, Bodyweight, Loop Bands, Handle Resistance Bands, Other, 1 x Kettlebell, 2 x Kettlebell Show More

Average Exertion

Average Cardio Intensity

Split workout of:

Full Body

Show More

ExpandMore

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Day 1 - Full Body

Exercise		Sets	Reps	Rest
1.Barbell Back Squat		4 sets	8 reps	60s
2.Dumbbell Deadlift		4 sets	8 reps	60s
3.Barbell Bench Press		4 sets	8 reps	60s
4.Barbell Pendlay Row		4 sets	8 reps	60s
5.Pull-up		4 sets	8 reps	60s
6.Standing Barbell Military Press (AKA Overhead Press)		4 sets	8 reps	60s

Day 2 - Full Body

Exercise		Sets	Reps	Rest
1.Dumbbell Deadlift		4 sets	8 reps	60s
2.Bent Over Barbell Row		4 sets	8 reps	60s
3.One-Arm Bent-Over Dumbbell Row		4 sets	8 reps	60s
4.Scapula Push-Ups		4 sets	8 reps	60s
5.Standing Concentration Curl		4 sets	8 reps	60s
6.Standing Dumbbell Reverse Curl		4 sets	8 reps	60s

Day 3 - Full Body

Exercise		Sets	Reps	Rest
1.Banded Pushup		4 sets	5 reps	60s
2.Lateral burpee		4 sets	8 reps	60s
3.Resistance Band Bicep Curl		4 sets	8 reps	60s
4.Straight Arm Pulldown with Resistance Band		4 sets	8 reps	60s
5.Resistance Band Deadlifts		4 sets	8 reps	60s
6.Resistance Band Alternating Reverse Lunge to Row		4 sets	8 reps	60s
7.Plank Leg Raise		4 sets	8 reps	60s

Day 5 - Full Body

Exercise		Sets	Reps	Rest
1.Band Flye See Exercise Notes		4 sets	5 reps	60s
2.3-D Band Pull Apart See Exercise Notes		4 sets	8 reps	60s
3.Resistance Band Bent Over Lateral Raise		4 sets	8 reps	60s
4.Banded Squat to Row		4 sets	8 reps	60s
5.Lateral burpee		4 sets	8 reps	60s
6.Resistance Band Tricep Kickback See Exercise Notes		4 sets	8 reps	60s
7.Shoulder Tap		4 sets	8 reps	60s

Day 6 - Full Body

Exercise		Sets	Reps	Rest
1.One-Arm Bent-Over Dumbbell Row		4 sets	8 reps	60s
2.Dumbbell Bench Press		4 sets	8 reps	60s
3.Seated Dumbbell Shoulder Press		4 sets	8 reps	60s
4.Dumbbell Front Squat		4 sets	8 reps	60s
5.Dumbbell Deadlift		4 sets	8 reps	60s
6.Seated Dumbbell Biceps Curl		4 sets	8 reps	60s
7.Bent Over Dumbbell Tricep Kickback		4 sets	8 reps	60s

Day 7 - Full Body

Exercise		Sets	Reps	Rest
1.Kettlebell One-Arm Row See Exercise Notes		4 sets	8 reps	60s
2.Kettlebell Pushup See Exercise Notes		4 sets	8 reps	60s
3.Standing Kettlebell Overhead Press		4 sets	8 reps	60s
4.Kettlebell Goblet Squat		4 sets	8 reps	60s
5.Kettlebell One-Legged Deadlift See Exercise Notes		4 sets	8 reps	60s
6.Double Kettlebell Clean		4 sets	8 reps	60s
7.Double Kettlebell Snatch		4 sets	8 reps	60s

Date Created: 10/8/2021, UTC

Last Updated: 10/20/2021, UTC

More workouts like this

Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength

Create a custom workout plan with AI

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

Get your personalized workout plan