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Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 - 4 sets | 15 reps | 45s | |
2. Barbell Squat | 3 - 4 sets | 8 - 12 reps | 60s | You can do dumbbell squats too sometimes or if you do not have access . to barbells. |
3. Pull-up | 3 - 5 sets | AMAP reps | 60s | If you cannot do pull up, use lat pull down instead for 10-12 reps per set. |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | |
5. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 8 - 10 reps | 60s | You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes. |
6. Dumbbell Deadlift![]() | 2 sets | 12 reps | 60s | Keep your back straight and core tight. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 - 4 sets | 15 reps | 45s | |
2. Barbell Squat | 3 - 4 sets | 8 - 12 reps | 60s | You can do dumbbell squats too sometimes or if you do not have access . to barbells. |
3. Pull-up | 3 - 5 sets | AMAP reps | 60s | If you cannot do pull up, use lat pull down instead for 10-12 reps per set. |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | |
5. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 8 - 10 reps | 60s | You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes. |
6. Dumbbell Deadlift![]() | 2 sets | 12 reps | 60s | Keep your back straight and core tight. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 - 4 sets | 15 reps | 45s | |
2. Barbell Squat | 3 - 4 sets | 8 - 12 reps | 60s | You can do dumbbell squats too sometimes or if you do not have access . to barbells. |
3. Pull-up | 3 - 5 sets | AMAP reps | 60s | If you cannot do pull up, use lat pull down instead for 10-12 reps per set. |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | |
5. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 8 - 10 reps | 60s | You can use dumbbells if you do not have access to barbells, or if you feel like changing it up sometimes. |
6. Dumbbell Deadlift![]() | 2 sets | 12 reps | 60s | Keep your back straight and core tight. |
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