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Day 1: Anterior | Day 2: Posterior | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 12 reps | 120s | |
2. Barbell Bench Press | 3 sets | 12 reps | 120s | |
3. Barbell Walking Lunge | 3 sets | 12 reps | 120s | |
4. Seated Barbell Military Press | 3 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 12 reps | 120s | |
2. Incline Bench Barbell Row![]() | 3 sets | 12 reps | 120s | |
3. Barbell Glute Bridge | 3 sets | 12 reps | 120s | |
4. Barbell Rollout | 3 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 12 reps | 120s | |
2. Barbell Bench Press | 3 sets | 12 reps | 120s | |
3. Barbell Walking Lunge | 3 sets | 12 reps | 120s | |
4. Seated Barbell Military Press | 3 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 12 reps | 120s | |
2. Incline Bench Barbell Row![]() | 3 sets | 12 reps | 120s | |
3. Barbell Glute Bridge | 3 sets | 12 reps | 120s | |
4. Barbell Rollout | 3 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 10 reps | 120s | |
2. Barbell Bench Press | 3 sets | 10 reps | 120s | |
3. Barbell Walking Lunge | 3 sets | 10 reps | 120s | |
4. Seated Barbell Military Press | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 10 reps | 120s | |
2. Incline Bench Barbell Row![]() | 3 sets | 10 reps | 120s | |
3. Barbell Glute Bridge | 3 sets | 10 reps | 120s | |
4. Barbell Rollout | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 10 reps | 120s | |
2. Barbell Bench Press | 3 sets | 10 reps | 120s | |
3. Barbell Walking Lunge | 3 sets | 10 reps | 120s | |
4. Seated Barbell Military Press | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 10 reps | 120s | |
2. Incline Bench Barbell Row![]() | 3 sets | 10 reps | 120s | |
3. Barbell Glute Bridge | 3 sets | 10 reps | 120s | |
4. Barbell Rollout | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 8 reps | 120s | |
2. Barbell Bench Press | 3 sets | 8 reps | 120s | |
3. Barbell Walking Lunge | 3 sets | 8 reps | 120s | |
4. Seated Barbell Military Press | 3 sets | 8 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 8 reps | 120s | |
2. Incline Bench Barbell Row![]() | 3 sets | 8 reps | 120s | |
3. Barbell Glute Bridge | 3 sets | 8 reps | 120s | |
4. Barbell Rollout | 3 sets | 8 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 8 reps | 120s | |
2. Barbell Bench Press | 3 sets | 8 reps | 120s | |
3. Barbell Walking Lunge | 3 sets | 8 reps | 120s | |
4. Seated Barbell Military Press | 3 sets | 8 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 8 reps | 120s | |
2. Incline Bench Barbell Row![]() | 3 sets | 8 reps | 120s | |
3. Barbell Glute Bridge | 3 sets | 8 reps | 120s | |
4. Barbell Rollout | 3 sets | 8 reps | 120s |
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