By The Strength Athlete
Intermediate (2-3 years) | |
40 minutes/day | 4 days/week | 9 weeks | |
Build Muscle, Gain Strength, Powerlifting | |
Barbell, Squat Rack, Flat Bench, 2 x Dumbbell, Weight Plate, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, EZ Bar, 45 Degree Leg Press Machine, Leg Extension Machine Show More |
Average Exertion | Average Cardio Intensity |
Description |
note: if shoulder/bicep/elbow pain, squat high bar
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat See Exercise Notes | 2 sets | 1 reps | 60s | |
2.Barbell Back Squat See Exercise Notes | 3 sets | 7 reps | 60s | |
3.Barbell Bench Press See Exercise Notes | 2 sets | 1 reps | 60s | |
4.Barbell Bench Press See Exercise Notes | 3 sets | 7 reps | 60s | |
5.Dumbbell Bench Press See Exercise Notes | 3 sets | 12 reps | 60s | |
6.Bent Over Two-Dumbbell Row See Exercise Notes | 3 sets | 12 reps | 60s | |
7.Weighted Decline Situp See Exercise Notes | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Paused Deadlift See Exercise Notes | 3 sets | 4 reps | 60s | |
2.Barbell Bench Press See Exercise Notes | 1 set | 4 reps | 60s | |
3.Barbell Bench Press See Exercise Notes | 2 sets | 8 reps | 60s | |
4.Barbell Hip Thrust with Bench See Exercise Notes | 3 sets | 10 reps | 60s | |
5.Cable Triceps Pressdown See Exercise Notes | 3 sets | 12 reps | 60s | |
6.Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s |
note: may superset biceps/triceps
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat See Exercise Notes | 3 sets | 5 reps | 60s | |
2.Lat Pulldown See Exercise Notes | 3 sets | 15 reps | 60s | |
3.Single-Arm Standing Dumbbell Shoulder Press See Exercise Notes | 3 sets | 12 reps | 60s | |
4.Dumbbell One Arm Triceps Extension (on bench) See Exercise Notes | 3 sets | 15 reps | 60s | |
5.EZ-Bar Curl See Exercise Notes | 3 sets | 15 reps | 60s |
An Athlete Movement of Choice at the end of the workout
Exercise | Sets | Reps | Rest | |
1.Barbell Deadlift See Exercise Notes | 1 set | 4 reps | 60s | |
2.Barbell Deadlift See Exercise Notes | 2 sets | 4 reps | 60s | |
3.Barbell Paused Deadlift See Exercise Notes | 3 sets | 4 reps | 60s | |
4.45 Degree Leg Press See Exercise Notes | 3 sets | 10 reps | 60s | |
5.Leg Extensions See Exercise Notes | 3 sets | 15 reps | 60s |
See More Similar Workouts
See More Similiar full body workouts
Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.