Free personalized workout plan

Total body routine 3 days a week

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
59 minutes/day | 3 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Powerbuilding
Equipment
Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Another great full body program. You will have both, low and high reps in one training session. Low reps of course means more weight, and higher reps lighter weight. You can do it for a month, but add weight to your lifts every week. 

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Workout Overview



Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 8 reps, (rest 120s)
A1 rest 10 seconds
Show Alternative Exercises
Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
3 sets, 8 reps, (rest 120s)
A2 rest 120 seconds
Show Alternative Exercises
Circuit
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3 sets, 5 reps, (rest 90s)
B1 rest 90 seconds
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
3 sets, 5 reps, (rest 90s)
B2 rest 90 seconds
Show Alternative Exercises
Circuit
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
2 sets, 10 - 12 reps, (rest 60s)
C1 rest 10 seconds
Show Alternative Exercises
Seated Hammer Curl demonstrationPlay Seated Hammer Curl demonstration
2 sets, 10 - 12 reps, (rest 60s)
C2 rest 60 seconds
Show Alternative Exercises
Kneeling Ab Wheel
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 10 reps, (rest 120s)
A1 rest 10 seconds
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 10 reps, (rest 120s)
A2 rest 120 seconds
Show Alternative Exercises
Circuit
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3 sets, 8 - 10 reps, (rest 60s)
B1 rest 60 seconds
Show Alternative Exercises
Chest Supported Dumbbell Row with Isohold demonstrationPlay Chest Supported Dumbbell Row with Isohold demonstration
3 sets, 8 - 10 reps, (rest 60s)
B2 rest 60 seconds
Show Alternative Exercises
Circuit
Standing Overhead EZ Bar Tricep Extension demonstrationPlay Standing Overhead EZ Bar Tricep Extension demonstration
2 sets, 10 - 12 reps, (rest 60s)
C1 rest 10 seconds
Show Alternative Exercises
Close-Grip EZ-Bar Biceps Curl demonstrationPlay Close-Grip EZ-Bar Biceps Curl demonstration
2 sets, 10 - 12 reps, (rest 60s)
C2 rest 60 seconds
Show Alternative Exercises
Hanging Straight Leg Raise
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Circuit
Crossed-Arm Barbell Front Squat
3 sets, 8 - 10 reps, (rest 120s)
A1 rest 10 seconds
Show Alternative Exercises
Nordic Hamstring Curl (Bodyweight) demonstrationPlay Nordic Hamstring Curl (Bodyweight) demonstration
3 sets, 8 - 10 reps, (rest 120s)
A2 rest 120 seconds
Show Alternative Exercises
Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
10 - 12 sets, 10 - 12 reps, (rest 60s)
B1 rest 60 seconds
Show Alternative Exercises
Neutral-Grip Pullup demonstrationPlay Neutral-Grip Pullup demonstration
10 - 12 sets, 10 - 12 reps, (rest 60s)
B2 rest 60 seconds
Show Alternative Exercises
Circuit
Cable Pushdown (with V-bar) demonstrationPlay Cable Pushdown (with V-bar) demonstration
2 sets, 10 - 12 reps, (rest 60s)
C1 rest 10 seconds
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
2 sets, 10 - 12 reps, (rest 60s)
C2 rest 60 seconds
Show Alternative Exercises
Pallof Press demonstrationPlay Pallof Press demonstration
2 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/20/2019, UTC


Last Updated: 5/20/2021, UTC

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