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

By Myworkouts

	Intermediate (2-3 years)
	56 minutes/day \| 6 days/week
	Build Muscle, Bodybuilding
	Barbell, Flat Bench, Pull up bar, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, Chair, Bodyweight, Seated Leg Curl Machine, Seated Calf Raise Machine, Loop Bands, Handle Resistance Bands, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, EZ Bar, 1 x Dumbbell, 45 Degree Leg Press Machine, Exercise Ball, Other Show More

Average Exertion

Average Cardio Intensity

Split workout of:

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	8 reps	60s
2.Barbell Pendlay Row	4 sets	8 reps	60s
3.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
4.Pull-up	4 sets	8 reps	60s
5.Alternate Hammer Curl	4 sets	8 reps	60s
6.Rope Cable Triceps Extension	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Barbell Farmer Carry (Single arm)	4 sets	8 reps	60s
3.Single Leg Split Squat	4 sets	8 reps	60s
4.Lever Seated Leg Curl	4 sets	8 reps	60s
5.Seated Calf Raise Machine	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Banded Pushup	4 sets	5 reps	60s
2.Lateral burpee	4 sets	8 reps	60s
3.Resistance Band Bicep Curl	4 sets	8 reps	60s
4.Straight Arm Pulldown with Resistance Band	4 sets	8 reps	60s
5.Resistance Band Deadlifts	4 sets	8 reps	60s
6.Resistance Band Alternating Reverse Lunge to Row	4 sets	8 reps	60s
7.Plank Leg Raise	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	4 sets	10 reps	60s
2.Reverse Grip Incline Bench Two Arm Dumbbell Row	4 sets	10 reps	60s
3.Seated Dumbbell Shoulder Press	4 sets	10 reps	60s
4.Lat Pulldown	4 sets	10 reps	60s
5.EZ-Bar Curl	4 sets	10 reps	60s
6.Dumbbell Lying Triceps Extension	4 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Goblet Squat	4 sets	10 reps	60s
2.Barbell Split Squat See Exercise Notes	4 sets	10 reps	60s
3.Barbell Hip Thrust with Bench	4 sets	10 reps	60s
4.45 Degree Leg Press	4 sets	10 reps	60s
5.Ball Leg Curl	4 sets	10 reps	60s
6.Barbell Seated Calf Raise	4 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Banded One-Arm Chest Press See Exercise Notes	4 sets	5 reps	60s
2.Banded One-Arm Chest Press See Exercise Notes	4 sets	8 reps	60s
3.Lateral Raise - With Bands	4 sets	8 reps	60s
4.Seated Row with Resistance Band	4 sets	8 reps	60s
5.Banded Front Squat	4 sets	8 reps	60s
6.Burpee	4 sets	8 reps	60s
7.Crunches	4 sets	8 reps	60s

Date Created: 10/8/2021, UTC

Last Updated: 10/20/2021, UTC

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