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Strength training by Nemanja

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

88 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
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 low

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Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

88 minutes

Genders

Female, Male

Days per week

3 days

Goals

Athletic Performance (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
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 low

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1A. Decline Barbell Bench Press
Decline Barbell Bench Press
10 sets4 reps120s
A1 Rest 120 seconds before A2
1B. Bent Over Barbell Row10 sets4 reps120s
A2 Rest 120 seconds before A1
2A. Incline Dumbbell Press
Incline Dumbbell Press
10 sets4 reps120s
B1 Rest 120 seconds before B2
2B. Seated Cable Row
Seated Cable Row
10 sets4 reps120s
B2 Rest 120 seconds before B1

ExerciseSetsRepsRestNotes
1. Barbell Squat10 sets4 reps180s
You can use front squat, or some deadlift variations
2A. Lying Leg Curls4 - 6 sets6 reps90s
A1 Rest 90 seconds before A2
2B. 45 Degree Leg Press4 - 6 sets6 reps90s
A2 Rest 90 seconds before A1
3. Walking Dumbbell Lunge3 - 4 sets8 - 10 reps90s
8-10 reps on each leg

ExerciseSetsRepsRestNotes
1A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
10 sets4 reps120s
A1 Rest 120 seconds before A2
1B. Pull-up10 sets4 reps120s
A2 Rest 120 seconds before A1
2A. Cable Triceps Pressdown
Cable Triceps Pressdown
10 sets4 reps120s
B1 Rest 120 seconds before B2
2B. Cable Biceps Curl
Cable Biceps Curl
10 sets4 reps120s
B2 Rest 120 seconds before B1

Week 2



ExerciseSetsRepsRestNotes
1A. Decline Barbell Bench Press
Decline Barbell Bench Press
10 sets4 reps120s
A1 Rest 120 seconds before A2
1B. Bent Over Barbell Row10 sets4 reps120s
A2 Rest 120 seconds before A1
2A. Incline Dumbbell Press
Incline Dumbbell Press
10 sets4 reps120s
B1 Rest 120 seconds before B2
2B. Seated Cable Row
Seated Cable Row
10 sets4 reps120s
B2 Rest 120 seconds before B1

ExerciseSetsRepsRestNotes
1. Barbell Squat10 sets4 reps180s
You can use front squat, or some deadlift variations
2A. Lying Leg Curls4 - 6 sets6 reps90s
A1 Rest 90 seconds before A2
2B. 45 Degree Leg Press4 - 6 sets6 reps90s
A2 Rest 90 seconds before A1
3. Walking Dumbbell Lunge3 - 4 sets8 - 10 reps90s
8-10 reps on each leg

ExerciseSetsRepsRestNotes
1A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
10 sets4 reps120s
A1 Rest 120 seconds before A2
1B. Pull-up10 sets4 reps120s
A2 Rest 120 seconds before A1
2A. Cable Triceps Pressdown
Cable Triceps Pressdown
10 sets4 reps120s
B1 Rest 120 seconds before B2
2B. Cable Biceps Curl
Cable Biceps Curl
10 sets4 reps120s
B2 Rest 120 seconds before B1

Week 3



ExerciseSetsRepsRestNotes
1A. Decline Barbell Bench Press
Decline Barbell Bench Press
10 sets4 reps120s
A1 Rest 120 seconds before A2
1B. Bent Over Barbell Row10 sets4 reps120s
A2 Rest 120 seconds before A1
2A. Incline Dumbbell Press
Incline Dumbbell Press
10 sets4 reps120s
B1 Rest 120 seconds before B2
2B. Seated Cable Row
Seated Cable Row
10 sets4 reps120s
B2 Rest 120 seconds before B1

ExerciseSetsRepsRestNotes
1. Barbell Squat10 sets4 reps180s
You can use front squat, or some deadlift variations
2A. Lying Leg Curls4 - 6 sets6 reps90s
A1 Rest 90 seconds before A2
2B. 45 Degree Leg Press4 - 6 sets6 reps90s
A2 Rest 90 seconds before A1
3. Walking Dumbbell Lunge3 - 4 sets8 - 10 reps90s
8-10 reps on each leg

ExerciseSetsRepsRestNotes
1A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
10 sets4 reps120s
A1 Rest 120 seconds before A2
1B. Pull-up10 sets4 reps120s
A2 Rest 120 seconds before A1
2A. Cable Triceps Pressdown
Cable Triceps Pressdown
10 sets4 reps120s
B1 Rest 120 seconds before B2
2B. Cable Biceps Curl
Cable Biceps Curl
10 sets4 reps120s
B2 Rest 120 seconds before B1

Date Created: 1/10/19, 11:10 AM


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

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