By Francesco Virzi
Intermediate (2-3 years) | |
38 minutes/day | 3 days/week | 20 weeks | |
Gain Strength, Powerlifting | |
Barbell, Squat Rack, Leg Extension Machine, Flat Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Dips (Parallel) Bar, Back Hyperextension Bench, Lying Leg Curl Machine, Pull up bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Tricep Rope Attachment, Other, Sandbag, 2 x Dumbbell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Rest | Day 2: Day 2 | Day 3: Rest | Day 4: Day 4 | Day 5: Rest | Day 6: Day 6 | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat | 6 sets | 10 reps | 60s | |
2.Leg Extensions See Exercise Notes | 3 sets | 10 reps | 60s | |
3.Paused Barbell Bench Press See Exercise Notes | 6 sets | 7 reps | 60s | |
4.Cable Chest Flye See Exercise Notes | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Close-Grip Bench Press | 6 sets | 10 reps | 60s | |
2.Chest Dips | 4 sets | 6-8 reps | 60s | |
3.Hyperextension See Exercise Notes | 3 sets | 8-12 reps | 60s | |
4.Barbell Deadlift | 6 sets | 10 reps | 60s | |
5.Lying Leg Curls See Exercise Notes | 3 sets | 8-10 reps | 60s | |
6.Pull-up See Exercise Notes | 3 sets | 8-10 reps | 60s | |
7.Seated Cable Row See Exercise Notes | 3 sets | 8-10 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Pause Squat | 6 sets | 7 reps | 60s | |
2.Wide-Grip Barbell Bench Press | 6 sets | 10 reps | 60s | |
3.Rope Cable Triceps Extension See Exercise Notes | 3 sets | 8-10 reps | 60s | |
4.Barbell Paused Deadlift See Exercise Notes | 6 sets | 7 reps | 60s | |
5.Barbell Romanian Deadlift See Exercise Notes | 3 sets | 8-12 reps | 60s | |
6.Hanging Leg Raise See Exercise Notes | 3 sets | 8-12 reps | 60s |
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