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

By Myworkouts

	Intermediate (2-3 years)
	62 minutes/day \| 5 days/week
	Bodybuilding, Build Muscle, Gain Strength
	Barbell, Squat Rack, Flat Bench, Pull up bar, Loop Bands, Handle Resistance Bands, Bodyweight, Other, 1 x Dumbbell, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Full Body
Full Body
Full Body
Full Body
Full Body

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Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Day 7:

Day 1 - Full Body

Exercise		Sets	Reps	Rest
1.Barbell Back Squat		4 sets	8 reps	60s
2.Barbell 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 3 - Full Body

Exercise		Sets	Reps	Rest
1.Banded One-Arm Chest Press See Exercise Notes		4 sets	5 reps	60s
2.Banded One-Arm Chest Press See Exercise Notes		4 sets	8 reps	60s
3.Lateral Raise - With Bands		4 sets	8 reps	60s
4.Seated Row with Resistance Band		4 sets	8 reps	60s
5.Banded Front Squat		4 sets	8 reps	60s
6.Lateral burpee		4 sets	8 reps	60s
7.Crunches		4 sets	8 reps	60s

Day 4 - 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 6 - 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 7 - 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

Date Created: 10/7/2021, UTC

Last Updated: 10/20/2021, UTC

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