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FULL BODY WORKOUT

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
60 minutes/day
Good for
Bodybuilding, Build Muscle, Increase Stamina
Equipment
Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Pull up bar, Loop Bands, Incline Bench
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

This is a Great Bodyweight only workout for ANY fitness level, beginners or Advanced for both men and Women can be done at home or outdoors!! Don't let the current situation change your fitness!

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Day 1 - Full Body

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The last Superset is Optional

Circuit
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 10 reps, (rest 90s)
Tempo: 1st set: 2secs, 2nd Set: 3secs, 3rd Set: 3secs Dropset means perform 10 reps scale the weight down and perform another 10, rest after that. *SCALE DOWN the sets if its too much for you and you are short on time, that's absolutely fine!
Time between exercises: 60s
Tempo: 2/0/1/0
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Tempo: 2/0/1/0
Show Alternative Exercises
Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 3/0/1/0
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/2/0
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Circuit
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3 sets, 10 reps, (rest 60s)
3rd set: after 8 reps go to failure Tempo: 1st Set: 2secs, 2nd Set: 3secs
Time between exercises: 60s
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
3rd set: after 8 reps go to failure Tempo: 1st Set: 2secs, 2nd Set: 3secs
Time between exercises: 60s
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Banded Pushup demonstrationPlay Banded Pushup demonstration
3 sets, AMAP reps, (rest 60s)
3rd set: after 8 reps go to failure Tempo: 1st Set: 2secs, 2nd Set: 3secs
Time between exercises: 60s
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Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/3/0
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Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/3/0
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Dumbbell Incline Row demonstrationPlay Dumbbell Incline Row demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/2/1
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Circuit
Barbell Ground to Overhead
8 sets, 60s, (rest 60s)
EMOM workouts are an acronym for every minute on the minute. A form of interval training, the goal with this workout is to complete a certain number of reps of a particular exercise within 60 seconds, and to use whatever time is left in that minute to rest. 12 Reps
Time between exercises: 60s
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
8 sets, 60s, (rest 60s)
10 Reps Substitution: Butterfly Sit-ups
Time between exercises: 60s
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Date Created: 3/9/2021, UTC


Last Updated: 10/1/2021, UTC

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