Experience
Free personalized workout plan
Day 1: Chest, back, clean and jerk | Day 2: Legs and biceps | Day 3: Rest | Day 4: Snatch and accessory | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Perform Weeks 1-3
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Power Clean and Jerk | 3 - 5 sets | 2 - 4 reps | 180s | |
2A. Weighted Chest Dip | 3 - 4 sets | 6 - 10 reps | 120s | A1 3020 Rest 120 seconds before A2 |
2B. Wide-Grip Seated Cable Row | 3 - 4 sets | 6 - 10 reps | 120s | A2 3020 Rest 120 seconds before A1 |
3A. Cable Standing Fly![]() | 3 - 4 sets | 8 - 12 reps | 60s | B1 2020 Rest 60 seconds before B2 |
3B. Neutral Grip Chest Supported Dumbbell Row | 3 - 4 sets | 8 - 12 reps | 60s | B2 2020 Rest 60 seconds before B1 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Elevated Front-Foot Barbell Split Squat![]() | 3 - 4 sets | 6 - 10 reps | 120s | A1 3010 Rest 120 seconds before A2 |
1B. Barbell Biceps Curl![]() | 3 - 4 sets | 8 - 12 reps | 120s | A2 3020 Rest 120 seconds before A1. |
2. Leg Extensions | 3 - 4 sets | 12 - 15 reps | 90s | 3020 |
3. Alternate Incline Hammer Curl | 3 - 4 sets | 8 - 12 reps | 90s | 3020 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Power Snatch | 3 - 5 sets | 2 - 4 reps | 180s | |
2. Barbell Overhead Squat | 3 - 4 sets | 6 - 10 reps | 120s | 2010 |
3. Cable Standing Shoulder External Rotation![]() | 3 - 4 sets | 10 - 15 reps | 60s | 3010 |
4. Suspension Pike Crunch![]() | 3 - 4 sets | 8 - 12 reps | 60s | 2111 |
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