By Josh England
Intermediate (2-3 years) | |
59 minutes/day | 4 days/week | |
Build Muscle | |
Barbell, Squat Rack, Machine, Lying Leg Curl Machine, 2 x Dumbbell, 45 Degree Leg Press Machine, Seated Calf Raise Machine, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Chest Press (Bench Press) Machine, Tricep Rope Attachment, Preacher Curl Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Pull up bar, Back Hyperextension Bench, Pec Fly/Rear Delt Machine, Dips (Parallel) Bar, Vertical Bench Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat | 4 sets | 10 reps | 60s | |
2.Machine Hack Squat | 3 sets | 12 reps | 60s | |
3.Stiff-Legged Barbell Deadlift | 4 sets | 10 reps | 60s | |
4.Lying Leg Curls | 3 sets | 12 reps | 60s | |
5.Dumbbell Lunges | 3 sets | 8 reps | 60s | |
6.Sled 45 Degree Calf Press | 3 sets | 12 reps | 60s | |
7.Seated Calf Raise Machine | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Bench Press | 4 sets | 10 reps | 60s | |
2.Barbell Incline Bench Press | 3 sets | 12 reps | 60s | |
3.Cable Crossovers (upper chest) | 3 sets | 12 reps | 60s | |
4.Hammer Strength Bench Press | 3 sets | 8 reps | 60s | |
5.Barbell Biceps Curl | 4 sets | 10 reps | 60s | |
6.Rope Cable Curl | 3 sets | 12 reps | 60s | |
7.Barbell Preacher Curl | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Deadlift | 4 sets | 10 reps | 60s | |
2.Bent Over Barbell Row | 3 sets | 12 reps | 60s | |
3.Lat Pulldown | 5 sets | 8 reps | 60s | |
4.Seated Cable Row | 3 sets | 12 reps | 60s | |
5.Pull-up | 3 sets | 10 reps | 60s | |
6.Hyperextension | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Standing Barbell Military Press (AKA Overhead Press) | 4 sets | 10 reps | 60s | |
2.Dumbbell Lateral Raise | 3 sets | 12 reps | 60s | |
3.Front Two-Dumbbell Raise | 3 sets | 12 reps | 60s | |
4.Pec Deck | 3 sets | 12 reps | 60s | |
5.Barbell Shrug | 4 sets | 12 reps | 60s | |
6.Tricep Dips | 4 sets | 10 reps | 60s | |
7.Seated Barbell Overhead Triceps Extension | 3 sets | 12 reps | 60s |
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