Experience
Free personalized workout plan
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 - 6 reps | 180s | |
2. Split Jerk![]() | 5 sets | 3 - 6 reps | 180s | |
3. Dumbbell Deadlift![]() | 5 sets | 3 - 6 reps | 180s | Paused Dumbbell Deadlift |
4. Knee Tuck Jump![]() | 5 sets | 3 - 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Power Clean | 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
2. Goblet Squat![]() | 5 sets | 3 - 6 reps | 180s | Paused Goblet Squat |
3. Barbell Bench Press | 5 sets | 3 - 6 reps | 180s | |
4. Mountain Climber | 5 sets | 10 reps | 60s | -Sprints |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 5 reps | 180s | |
2. High Pull![]() | 5 sets | 3 - 6 reps | 180s | |
3. Weighted Pullup![]() | 5 sets | 3 - 6 reps | 180s | |
4. Counter Movement Jump![]() | 5 sets | 3 - 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Snatch | 15 - 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
2. Barbell Jump Squat![]() | 5 sets | 3 - 6 reps | 180s | |
3. Plyometric Push Up | 5 sets | 3 - 5 reps | 180s | |
4. Power Skips | 5 sets | 20s | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 5 sets | 3 - 6 reps | 180s | |
2. Snatch Grip Romanian Deadlift![]() | 5 sets | 3 - 6 reps | 180s | |
3. Barbell Overhead Squat | 5 sets | 3 - 6 reps | 180s | |
4. Box Jumps![]() | 5 sets | 3 - 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 - 6 reps | 180s | |
2. Split Jerk![]() | 5 sets | 3 - 6 reps | 180s | |
3. Dumbbell Deadlift![]() | 5 sets | 3 - 6 reps | 180s | Paused Dumbbell Deadlift |
4. Knee Tuck Jump![]() | 5 sets | 3 - 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Power Clean | 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
2. Goblet Squat![]() | 5 sets | 3 - 6 reps | 180s | Paused Goblet Squat |
3. Barbell Bench Press | 5 sets | 3 - 6 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 5 reps | 180s | |
2. High Pull![]() | 5 sets | 3 - 6 reps | 180s | |
3. Weighted Pullup![]() | 5 sets | 3 - 6 reps | 180s | |
4. Medicine Ball Squat Jump | 5 sets | 3 - 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Snatch | 15 - 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
2. Barbell Jump Squat![]() | 5 sets | 3 - 6 reps | 180s | |
3. Plyometric Push Up | 5 sets | 3 - 5 reps | 180s | |
4. Power Skips | 5 sets | 20s | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 5 sets | 3 - 6 reps | 180s | |
2. Snatch Grip Romanian Deadlift![]() | 5 sets | 3 - 6 reps | 180s | |
3. Barbell Overhead Squat | 5 sets | 3 - 6 reps | 180s | |
4. Box Jumps![]() | 5 sets | 3 - 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 - 6 reps | 180s | |
2. Split Jerk![]() | 5 sets | 3 - 6 reps | 180s | |
3. Dumbbell Deadlift![]() | 5 sets | 3 - 6 reps | 180s | Paused Dumbbell Deadlift |
4. Knee Tuck Jump![]() | 5 sets | 3 - 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Power Clean | 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
2. Goblet Squat![]() | 5 sets | 3 - 6 reps | 180s | Paused Goblet Squat |
3. Barbell Bench Press | 5 sets | 3 - 6 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 5 reps | 180s | |
2. High Pull![]() | 5 sets | 3 - 6 reps | 180s | |
3. Weighted Pullup![]() | 5 sets | 3 - 6 reps | 180s | |
4. Medicine Ball Squat Jump | 5 sets | 3 - 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Snatch | 15 - 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
2. Barbell Jump Squat![]() | 5 sets | 3 - 6 reps | 180s | |
3. Plyometric Push Up | 5 sets | 3 - 5 reps | 180s | |
4. Power Skips | 5 sets | 20s | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 5 sets | 3 - 6 reps | 180s | |
2. Snatch Grip Romanian Deadlift![]() | 5 sets | 3 - 6 reps | 180s | |
3. Barbell Overhead Squat | 5 sets | 3 - 6 reps | 180s | |
4. Box Jumps![]() | 5 sets | 3 - 5 reps | 180s |
See More Similar Workouts
See More More Workouts by Chris Stone
See More Similiar full body workouts
See More Workouts with similar equipment
See More 5 day workouts that are 83 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.