Upper / Lower / Full Body / Full Body Workout Plan

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Experience Intermediate (2-3 years)
Time 54 minutes/day | 4 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
  • Full Body Day
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Description


Day 1 - Upper

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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
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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
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Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Lower

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Kettlebell Goblet Reverse Lunge demonstrationPlay Kettlebell Goblet Reverse Lunge demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Lever Seated Leg Curl demonstrationPlay Lever Seated Leg Curl 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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Day 5 - Full Body

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Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Decline Dumbbell Floor Press demonstrationPlay Decline Dumbbell Floor Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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T-Bar Row with Handle
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 6 - Full Body

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Suspension Single Leg Romanian Deadlift demonstrationPlay Suspension Single Leg Romanian Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Concentration Curl demonstrationPlay Standing Concentration Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 9/22/2021, UTC


Last Updated: 10/20/2021, UTC

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