Upper Body / Lower Body & Abs Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 64 minutes/day | 2 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Split workout that breaks up

  • Upper Day
  • Lower Day
  • Abs Day
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Description

Week 1 Overview


Day 1 - Upper Body

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Legs & Abs

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Goblet Reverse Lunge demonstrationPlay Kettlebell Goblet Reverse Lunge demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Seated Calf Raise Machine
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Russian Twist demonstrationPlay Russian Twist demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 9/25/2021, UTC


Last Updated: 10/20/2021, UTC

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