Experience
Free personalized workout plan
Day 1: Lower | Day 2: Upper | Day 3: Full | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 6 reps | 120s | |
2. Barbell Squat | 4 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 6 reps | 120s | |
2. Dumbbell Bench Press![]() | 4 sets | 6 reps | 120s | |
3. Bent Over Two-Dumbbell Row | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Front Squat to Push Press | 4 sets | 6 reps | 120s | |
2. Weighted Pullup![]() | 4 sets | 6 reps | 120s | |
3. Kneeling Ab Wheel![]() | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 6 reps | 120s | |
2. Barbell Squat | 4 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 6 reps | 120s | |
2. Dumbbell Bench Press![]() | 4 sets | 6 reps | 120s | |
3. Bent Over Two-Dumbbell Row | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Front Squat to Push Press | 4 sets | 6 reps | 120s | |
2. Weighted Pullup![]() | 4 sets | 6 reps | 120s | |
3. Kneeling Ab Wheel![]() | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 6 reps | 120s | |
2. Barbell Squat | 4 sets | 6 reps | 120s | |
3. Dumbbell Step-Up![]() | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 6 reps | 120s | |
2. Dumbbell Bench Press![]() | 4 sets | 6 reps | 120s | |
3. Bent Over Two-Dumbbell Row | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Front Squat to Push Press | 4 sets | 6 reps | 120s | |
2. Weighted Pullup![]() | 4 sets | 6 reps | 120s | |
3. Kneeling Ab Wheel![]() | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 8 reps | 120s | |
2. Barbell Squat | 4 sets | 8 reps | 120s | |
3. Dumbbell Step-Up![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 8 reps | 120s | |
2. Dumbbell Bench Press![]() | 4 sets | 8 reps | 120s | |
3. Bent Over Two-Dumbbell Row | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Front Squat to Push Press | 4 sets | 8 reps | 120s | |
2. Weighted Pullup![]() | 4 sets | 8 reps | 120s | |
3. Kneeling Ab Wheel![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 8 reps | 120s | |
2. Barbell Squat | 4 sets | 8 reps | 120s | |
3. Dumbbell Step-Up![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 8 reps | 120s | |
2. Dumbbell Bench Press![]() | 4 sets | 8 reps | 120s | |
3. Bent Over Two-Dumbbell Row | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Front Squat to Push Press | 4 sets | 8 reps | 120s | |
2. Weighted Pullup![]() | 4 sets | 8 reps | 120s | |
3. Kneeling Ab Wheel![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 8 reps | 120s | |
2. Barbell Squat | 4 sets | 8 reps | 120s | |
3. Dumbbell Step-Up![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 8 reps | 120s | |
2. Dumbbell Bench Press![]() | 4 sets | 8 reps | 120s | |
3. Bent Over Two-Dumbbell Row | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Front Squat to Push Press | 4 sets | 8 reps | 120s | |
2. Weighted Pullup![]() | 4 sets | 8 reps | 120s | |
3. Kneeling Ab Wheel![]() | 4 sets | 12 reps | 120s |
See More Similar Workouts
See More More Workouts by Chris Stone
See More Similiar split workouts
See More Workouts with similar equipment
See More 3 day workouts that are 44 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.