By Brad Borland
Intermediate (2-3 years) | |
63 minutes/day | 3 days/week | |
Build Muscle | |
Barbell, Flat Bench, Pull up bar, Squat Rack, Lying Leg Curl Machine, 2 x Dumbbell, Incline Bench, Other, Steps, Bodyweight, Seated Calf Raise Machine Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Barbell Bench Press | 4 sets | 12 reps | 60s | |
2.Pull-up | 4 sets | 12 reps | 60s | |
3.Barbell Back Squat | 4 sets | 12 reps | 60s | |
4.Lying Leg Curls | 3 sets | 6-12 reps | 60s | |
5.Standing Dumbbell Press | 3 sets | 6-12 reps | 60s | |
6.Floor Crunch (legs on bench) | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Incline Dumbbell Press | 4 sets | 12 reps | 60s | |
2.Barbell Deadlift | 4 sets | 12 reps | 60s | |
3.Weighted Chest Dip | 4 sets | 12 reps | 60s | |
4.Barbell Biceps Curl | 4 sets | 12 reps | 60s | |
5.Barbell Romanian Deadlift | 4 sets | 12 reps | 60s | |
6.Standing Calf Raises | 4 sets | 12 reps | 60s | |
7.Lying Floor Leg Raise | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Dumbbell Bench Press | 4 sets | 12 reps | 60s | |
2.Bent Over Barbell Row | 4 sets | 12 reps | 60s | |
3.Standing Barbell Military Press (AKA Overhead Press) | 4 sets | 12 reps | 60s | |
4.Barbell Front Squat | 4 sets | 12 reps | 60s | |
5.Dumbbell Lunges | 3 sets | 6-12 reps | 60s | |
6.Seated Calf Raise Machine | 4 sets | 12 reps | 60s | |
7.Bicycle Crunch | 3 sets | 20 reps | 60s |
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