Free personalized workout plan

The Last Jedi Workout Program

By Myworkouts

Experience
Advanced (3+ years)
Time
23 minutes/day | 6 days/week
Good for
Tone Body, Build Muscle, Athletic Performance
Equipment
Barbell, Triangle Lat/Low Row Attachment, Landmine, 2 x Dumbbell, Flat Bench, Bodyweight, Squat Rack, EZ Bar, Preacher Curl Bench, 1 x Kettlebell, Pull up bar, Loop Bands
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Strength Focus

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Barbell Deadlift
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
T-Bar Row with Handle
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Lateral Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Single Arm Landmine Push Press
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Push-up
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Biceps Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Athletic Focus

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Circuit
Plank
3 sets, 20s, (rest 60s)
Time between exercises: 60s
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Crunches
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Bicycle Crunch
3 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
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Alternate Heel Touchers
3 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
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Lying Floor Leg Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Wednesday - Strength Focus

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Barbell Back Squat
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lateral Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Walking Lunge
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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EZ Bar Spider Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Thursday - Athletic Focus

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Circuit
Plank
3 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch
3 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
Show Alternative Exercises
Alternate Heel Touchers
3 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
Show Alternative Exercises
Lying Floor Leg Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Strength Focus

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Dumbbell Lunges
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Clean and Press
3 sets, 8 reps, (rest 60s)
Each side
Time between exercises: 60s
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Barbell Side Lunge
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Stiff-Legged Dumbbell Deadlift
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bench Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lying Triceps Extension
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Saturday - Athletic Focus

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Kettlebell Turkish Get-Up (Lunge style)
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Bodyweight Jump Squat
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Push-up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Band Pull Apart
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 18:32:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 18:32:01 GMT+0000 (Coordinated Universal Time)

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