Free personalized workout plan

Strength, muscles and explosiveness

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
56 minutes/day | 3 days/week
Good for
Athletic Performance, Build Muscle, Gain Strength, Tone Body
Equipment
Barbell, Box, Cable, Dumbbell, Machine, Other, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 exercises. it will also contribute to greater potential for next exercises due to their explosive nature and greater CNS activation.Don't go too heavy on Oly lofts if they are something new for you and focus on mobility work prior exercising. Exercises will be done with the tempo noted bellow. Work days should go like this:

monday and tuesday workdays

wenesday rest day

thursday workday

friday rest day

Repeat it for 3-4 cycles . Stay in the prescribed rep range and increase weight every week.

Show More

Workout Overview


Chest, back, clean and jerk

Scroll to top

Power Clean and Jerk demonstrationPlay Power Clean and Jerk demonstration
3 - 5 sets, 2 - 4 reps, (rest 180s)
Show Alternative Exercises
Circuit
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3 - 4 sets, 6 - 10 reps, (rest 120s)
A1 3020 Rest 120 seconds before A2
Show Alternative Exercises
Wide-Grip Seated Cable Row demonstrationPlay Wide-Grip Seated Cable Row demonstration
3 - 4 sets, 6 - 10 reps, (rest 120s)
A2 3020 Rest 120 seconds before A1
Show Alternative Exercises
Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
B1 2020 Rest 60 seconds before B2
Show Alternative Exercises
Neutral Grip Chest Supported Dumbbell Row demonstrationPlay Neutral Grip Chest Supported Dumbbell Row demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
B2 2020 Rest 60 seconds before B1
Show Alternative Exercises

Legs and biceps

Scroll to top

Circuit
Elevated Front-Foot Barbell Split Squat demonstrationPlay Elevated Front-Foot Barbell Split Squat demonstration
3 - 4 sets, 6 - 10 reps, (rest 120s)
A1 3010 Rest 120 seconds before A2
Show Alternative Exercises
Barbell Biceps Curl
3 - 4 sets, 8 - 12 reps, (rest 120s)
A2 3020 Rest 120 seconds before A1.
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 - 4 sets, 12 - 15 reps, (rest 90s)
3020
Show Alternative Exercises
Alternate Incline Hammer Curl demonstrationPlay Alternate Incline Hammer Curl demonstration
3 - 4 sets, 8 - 12 reps, (rest 90s)
3020
Show Alternative Exercises

Snatch and accessory

Scroll to top

Power Snatch demonstrationPlay Power Snatch demonstration
3 - 5 sets, 2 - 4 reps, (rest 180s)
Show Alternative Exercises
Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
3 - 4 sets, 6 - 10 reps, (rest 120s)
2010
Show Alternative Exercises
Cable Standing Shoulder External Rotation demonstrationPlay Cable Standing Shoulder External Rotation demonstration
3 - 4 sets, 10 - 15 reps, (rest 60s)
3010
Show Alternative Exercises
Suspension Pike Crunch
3 - 4 sets, 8 - 12 reps, (rest 60s)
2111
Show Alternative Exercises

Date Created: 12/9/2018, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

More Workouts by Nemanja Matovic

Find your perfect workout

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