Free personalized workout plan

Strength, muscles and explosiveness

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

56 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

This workout is great for overall body development. Some days will have Olympic lifts as a first exercise. It's great for those who want's to learn proper technique, to implement it as a first exercis

Show More

Equipment

Barbell, Box, Cable, Dumbbell, Machine, Other, Suspension (TRX)

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

56 minutes

Genders

Female, Male

Days per week

3 days

Goals

Athletic Performance (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

This workout is great for overall body development. Some days will have Olympic lifts as a first exercise. It's great for those who want's to learn proper technique, to implement it as a first exercis

Show More

Equipment

Barbell, Box, Cable, Dumbbell, Machine, Other, Suspension (TRX)

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1

Perform Weeks 1-3

Chest, back, clean and jerk

Scroll to top

ExerciseSetsRepsRestNotes
1. Power Clean and Jerk3 - 5 sets2 - 4 reps180s
2A. Weighted Chest Dip3 - 4 sets6 - 10 reps120s
A1 3020 Rest 120 seconds before A2
2B. Wide-Grip Seated Cable Row3 - 4 sets6 - 10 reps120s
A2 3020 Rest 120 seconds before A1
3A. Cable Standing Fly
Cable Standing Fly
3 - 4 sets8 - 12 reps60s
B1 2020 Rest 60 seconds before B2
3B. Neutral Grip Chest Supported Dumbbell Row3 - 4 sets8 - 12 reps60s
B2 2020 Rest 60 seconds before B1

Legs and biceps

Scroll to top

ExerciseSetsRepsRestNotes
1A. Elevated Front-Foot Barbell Split Squat
Elevated Front-Foot Barbell Split Squat
3 - 4 sets6 - 10 reps120s
A1 3010 Rest 120 seconds before A2
1B. Barbell Biceps Curl
Barbell Biceps Curl
3 - 4 sets8 - 12 reps120s
A2 3020 Rest 120 seconds before A1.
2. Leg Extensions3 - 4 sets12 - 15 reps90s
3020
3. Alternate Incline Hammer Curl3 - 4 sets8 - 12 reps90s
3020

Snatch and accessory

Scroll to top

ExerciseSetsRepsRestNotes
1. Power Snatch3 - 5 sets2 - 4 reps180s
2. Barbell Overhead Squat3 - 4 sets6 - 10 reps120s
2010
3. Cable Standing Shoulder External Rotation
Cable Standing Shoulder External Rotation
3 - 4 sets10 - 15 reps60s
3010
4. Suspension Pike Crunch
Suspension Pike Crunch
3 - 4 sets8 - 12 reps60s
2111

Date Created: 12/9/18, 12:01 PM


Last Updated: 9/12/20, 9:36 PM

Similar Workouts

More Workouts by Nemanja Matovic

Similiar full body workouts

Workouts with similar equipment

3 day workouts that are 56 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.