By Pedro Bernardes
Advanced (3+ years) | |
51 minutes/day | 4 days/week | 4 weeks | |
Build Muscle, Gain Strength, Tone Body | |
Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Abduction/Adduction Machine, Bodyweight, 45 Degree Leg Press Machine, Suspension (TRX), Loop Bands, Pull up bar, Exercise Ball, Medicine Ball Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
1A.Wide-Stance Barbell Squat | 4 rounds | 14 reps | 0s | |
1B.Dumbbell Alternating Rear Lunge | 4 rounds | 12 reps | 0s | |
1C.Barbell Hip Thrust with Bench | 4 rounds | 12 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
2A.Dumbbell Alternating Side Lunge | 4 rounds | 12 reps | 0s | |
2B.Thigh Abductor | 4 rounds | 12 reps | 0s | |
2C.Glute Kickback | 4 rounds | 12 reps | 60s | |
3.Wide-stance Leg Press See Exercise Notes | 3 sets | 21-99 reps | 90s |
Exercise | Sets | Reps | Rest | |
1.TRX Hamstring Curl | 3 sets | 12 reps | 60s | |
2.Thigh Adductor | 3 sets | 12 reps | 60s | |
3.Resistance Band Assisted Pull Up (From Knee) | 3 sets | 12 reps | 60s | |
4.Swiss Ball Pushup | 3 sets | 12 reps | 60s | |
5.Dumbbell Clean and Press | 3 sets | 12 reps | 60s | |
Circuit #6 - 3 rounds Rest 60s between rounds | ||||
6A.Plank | 3 rounds | 2s | 0s | |
6B.Barbell Romanian Deadlift | 3 rounds | 14 reps | 60s | |
Circuit #7 - 3 rounds Rest 60s between rounds | ||||
7A.Lying Floor Leg Raise See Exercise Notes | 3 rounds | 14 reps | 0s | |
7B.Medicine Ball Wood Chops See Exercise Notes | 3 rounds | 14 reps | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
1A.Wide-Stance Barbell Squat | 4 rounds | 14 reps | 0s | |
1B.Dumbbell Alternating Rear Lunge | 4 rounds | 12 reps | 0s | |
1C.Barbell Hip Thrust with Bench | 4 rounds | 12 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
2A.Dumbbell Alternating Side Lunge | 4 rounds | 12 reps | 0s | |
2B.Thigh Abductor | 4 rounds | 12 reps | 0s | |
2C.Glute Kickback | 4 rounds | 12 reps | 60s | |
3.Wide-stance Leg Press See Exercise Notes | 3 sets | 21-99 reps | 90s |
Exercise | Sets | Reps | Rest | |
1.TRX Hamstring Curl | 3 sets | 12 reps | 60s | |
2.Thigh Adductor | 3 sets | 12 reps | 60s | |
3.Resistance Band Assisted Pull Up (From Knee) | 3 sets | 12 reps | 60s | |
4.Swiss Ball Pushup | 3 sets | 12 reps | 60s | |
5.Dumbbell Clean and Press | 3 sets | 12 reps | 60s | |
Circuit #6 - 3 rounds Rest 60s between rounds | ||||
6A.Plank | 3 rounds | 2s | 0s | |
6B.Barbell Romanian Deadlift | 3 rounds | 14 reps | 60s | |
Circuit #7 - 3 rounds Rest 60s between rounds | ||||
7A.Lying Floor Leg Raise See Exercise Notes | 3 rounds | 14 reps | 0s | |
7B.Medicine Ball Wood Chops See Exercise Notes | 3 rounds | 14 reps | 60s |
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