Upper / Lower / Full Body / Upper / Lower / Full Body Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 56 minutes/day | 6 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 of:

  • Upper Body
  • Lower Body
  • Full Body
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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets8 reps60s
2.Barbell Pendlay Row
4 sets8 reps60s
3.Standing Barbell Military Press (AKA Overhead Press)
4 sets8 reps60s
4.Pull-up
4 sets8 reps60s
5.Alternate Hammer Curl
4 sets8 reps60s
6.Rope Cable Triceps Extension
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
4 sets8 reps60s
2.Barbell Farmer Carry (Single arm)
4 sets8 reps60s
3.Single Leg Split Squat
4 sets8 reps60s
4.Lever Seated Leg Curl
4 sets8 reps60s
5.Seated Calf Raise Machine
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Banded Pushup
4 sets5 reps60s
2.Lateral burpee
4 sets8 reps60s
3.Resistance Band Bicep Curl
4 sets8 reps60s
4.Straight Arm Pulldown with Resistance Band
4 sets8 reps60s
5.Resistance Band Deadlifts
4 sets8 reps60s
6.Resistance Band Alternating Reverse Lunge to Row
4 sets8 reps60s
7.Plank Leg Raise
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Bench Press
4 sets10 reps60s
2.Reverse Grip Incline Bench Two Arm Dumbbell Row
4 sets10 reps60s
3.Seated Dumbbell Shoulder Press
4 sets10 reps60s
4.Lat Pulldown
4 sets10 reps60s
5.EZ-Bar Curl
4 sets10 reps60s
6.Dumbbell Lying Triceps Extension
4 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Goblet Squat
4 sets10 reps60s
2.Barbell Split Squat

See Exercise Notes

4 sets10 reps60s
3.Barbell Hip Thrust with Bench
4 sets10 reps60s
4.45 Degree Leg Press
4 sets10 reps60s
5.Ball Leg Curl
4 sets10 reps60s
6.Barbell Seated Calf Raise
4 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Banded One-Arm Chest Press

See Exercise Notes

4 sets5 reps60s
2.Banded One-Arm Chest Press

See Exercise Notes

4 sets8 reps60s
3.Lateral Raise - With Bands
4 sets8 reps60s
4.Seated Row with Resistance Band
4 sets8 reps60s
5.Banded Front Squat
4 sets8 reps60s
6.Burpee
4 sets8 reps60s
7.Crunches
4 sets8 reps60s

Date Created: 10/8/2021, UTC


Last Updated: 10/20/2021, UTC





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