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

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Experience Intermediate (2-3 years)
Time 62 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

Split workout that breaks up

  • Full Body
  • Full Body
  • Full Body
  • Full Body
  • Full Body
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Description


Day 1 - Full Body

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

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Banded One-Arm Chest Press demonstrationPlay Banded One-Arm Chest Press demonstration
4 sets, 5 reps, (rest 60s)
Left arm
Time between exercises: 60s
Show Alternative Exercises
Banded One-Arm Chest Press demonstrationPlay Banded One-Arm Chest Press demonstration
4 sets, 8 reps, (rest 60s)
Right arm
Time between exercises: 60s
Show Alternative Exercises
Lateral Raise - With Bands demonstrationPlay Lateral Raise - With Bands demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Row with Resistance Band demonstrationPlay Seated Row with Resistance Band demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Banded Front Squat demonstrationPlay Banded Front Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lateral burpee demonstrationPlay Lateral burpee demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Full Body

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Banded Pushup demonstrationPlay Banded Pushup demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lateral burpee demonstrationPlay Lateral burpee demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Straight Arm Pulldown with Resistance Band demonstrationPlay Straight Arm Pulldown with Resistance Band demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Resistance Band Deadlifts demonstrationPlay Resistance Band Deadlifts demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Resistance Band Alternating Reverse Lunge to Row demonstrationPlay Resistance Band Alternating Reverse Lunge to Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank Leg Raise demonstrationPlay Plank Leg Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Full Body

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Band Flye demonstrationPlay Band Flye demonstration
4 sets, 5 reps, (rest 60s)
Left side
Time between exercises: 60s
Show Alternative Exercises
3-D Band Pull Apart demonstrationPlay 3-D Band Pull Apart demonstration
4 sets, 8 reps, (rest 60s)
Right side
Time between exercises: 60s
Show Alternative Exercises
Resistance Band Bent Over Lateral Raise demonstrationPlay Resistance Band Bent Over Lateral Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Banded Squat to Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lateral burpee demonstrationPlay Lateral burpee demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Resistance Band Tricep Kickback
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 7 - Full Body

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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Dumbbell Tricep Kickback demonstrationPlay Bent Over Dumbbell Tricep Kickback demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/7/2021, UTC


Last Updated: 10/20/2021, UTC

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