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Strength training by Nemanja

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
88 minutes/day | 3 days/week | 3 weeks
Good for
Athletic Performance, Build Muscle, Gain Strength, Powerbuilding
Equipment
Barbell, Cable, Dumbbell, Machine, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This is great program for increasing strength and not so much for muscle building, but some of you will definitely see increase in muscle size also. First day will be upper body day, second day is lower body, than you will rest 1 day and hit upper body again. After that rest 1 day and start all over. Keep the reps same, but add weight. Repeat it for 4 times before you go for deload. You can add one more lower body day if you really want to. Workouts will be programmed in agonist-antagonist manner. 

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Workout Overview



Circuit
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
10 sets, 4 reps, (rest 120s)
A1 Rest 120 seconds before A2
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
10 sets, 4 reps, (rest 120s)
A2 Rest 120 seconds before A1
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Circuit
Incline Dumbbell Press
10 sets, 4 reps, (rest 120s)
B1 Rest 120 seconds before B2
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Seated Cable Row
10 sets, 4 reps, (rest 120s)
B2 Rest 120 seconds before B1
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Barbell Squat demonstrationPlay Barbell Squat demonstration
10 sets, 4 reps, (rest 180s)
You can use front squat, or some deadlift variations
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Circuit
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 - 6 sets, 6 reps, (rest 90s)
A1 Rest 90 seconds before A2
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 - 6 sets, 6 reps, (rest 90s)
A2 Rest 90 seconds before A1
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 - 4 sets, 8 - 10 reps, (rest 90s)
8-10 reps on each leg
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Circuit
Standing Barbell Military Press (AKA Overhead Press)
10 sets, 4 reps, (rest 120s)
A1 Rest 120 seconds before A2
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Pull-up demonstrationPlay Pull-up demonstration
10 sets, 4 reps, (rest 120s)
A2 Rest 120 seconds before A1
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Circuit
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
10 sets, 4 reps, (rest 120s)
B1 Rest 120 seconds before B2
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Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
10 sets, 4 reps, (rest 120s)
B2 Rest 120 seconds before B1
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Date Created: 1/10/2019, UTC


Last Updated: 4/18/2021, UTC

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