Upper / Lower / Full Body / Full Body Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	54 minutes/day \| 4 days/week
	Build Muscle, Gain Strength, Bodybuilding
	Barbell, Flat Bench, Pull up bar, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Triangle Lat/Low Row Attachment, Landmine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Suspension (TRX), 1 x Dumbbell, Bodyweight Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Rest

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	8 reps	60s
2.Barbell Pendlay Row	4 sets	8 reps	60s
3.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
4.Pull-up	4 sets	8 reps	60s
5.Alternate Hammer Curl	4 sets	8 reps	60s
6.Rope Cable Triceps Extension	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	5 reps	60s
2.Dumbbell Bulgarian Split Squat	4 sets	8 reps	60s
3.Kettlebell Goblet Reverse Lunge	4 sets	8 reps	60s
4.Leg Extensions	4 sets	8 reps	60s
5.Lever Seated Leg Curl	4 sets	8 reps	60s
6.Seated Calf Raise Machine	4 sets	12 reps	60s

Exercise	Sets	Reps	Rest
1.Dumbbell Squat	4 sets	8 reps	60s
2.Dumbbell Deadlift	4 sets	8 reps	60s
3.Decline Dumbbell Floor Press	4 sets	8 reps	60s
4.T-Bar Row with Handle	4 sets	8 reps	60s
5.Wide-Grip Lat Pulldown	4 sets	8 reps	60s
6.Dumbbell Lateral Raise	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Suspension Single Leg Romanian Deadlift	4 sets	8 reps	60s
2.Barbell Underhand Bent-over Row	4 sets	8 reps	60s
3.One-Arm Bent-Over Dumbbell Row	4 sets	8 reps	60s
4.Scapula Push-Ups	4 sets	8 reps	60s
5.Standing Concentration Curl	4 sets	8 reps	60s
6.Standing Dumbbell Reverse Curl	4 sets	8 reps	60s

Date Created: 9/22/2021, UTC

Last Updated: 10/20/2021, UTC

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