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GENERAL:
With this plan I tried to balance all muscle groups evenly
with the push and pull seperation principle. Except on day 5
where I added a push/pull combination for having another
round for the chest and the back.
EQUIPMENT:
Because you do not need any special equipment beside
barbells and dumbells it is easy to do this full body
routine at home.
REST:
As this plan is not bound to weekdays so you may
add additional days to rest inbetween as you like.
DETAILS:
The 7-set exercises are meant to perform using the same
weight but with alternating reps (more convenient too, if you only have one barbell).
I would suggest you to use this system
for major exercises like:
Bench Press
Squats
Deadlifts or Barbell Rows
Here is how you will perform the 7 sets:
Set 1: weight x 5 reps
Set 2: weight x 5 reps
Set 3: weight x 5 reps
Set 4: weight x 10 reps
Set 5: weight x 10 reps
Set 6: weight x 10 reps
Set 7: weight x 20+ reps
I hope you will have fun trying or
adjusting my plan for your needs.
Yoga
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0x0 reps |
rest: 5s
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Barbell Deadlift
|
7x5 reps |
rest: 60s
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Barbell Bent Over Row
|
3x12 reps |
rest: 60s
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Dumbbell Bent Over Reverse Fly
|
3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Barbell Curl
|
3x8 reps |
rest: 60s
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Dumbbell Concentration Curls
|
3x12 reps |
rest: 60s
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Exercise Ball Leg Lifts
|
3x8 reps |
rest: 60s
|
Barbell Deep Squat
|
3x15 reps |
rest: 60s
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Dumbbell Arnold Press
|
3x12 reps |
rest: 60s
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Bench Pushups
|
4x8 reps |
rest: 60s
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Barbell Bench Press
|
7x5 reps |
rest: 60s
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Dumbbell Fly
|
3x15 reps |
rest: 60s
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Barbell Close Grip Bench Press
|
3x8 reps |
rest: 60s
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Barbell Lying Triceps Extension
|
3x12 reps |
rest: 60s
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Weighted Bench Dip
|
3x8 reps |
rest: 60s
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Barbell Standing Calf Raise
|
3x8 reps |
rest: 60s
|
Burpees
|
1x20 reps |
rest: 60s
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One Leg Bodyweight Squat
|
2x10 reps |
rest: 60s
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Barbell Deep Squat
|
7x20 reps |
rest: 60s
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Barbell Sumo Deadlift
|
7x20 reps |
rest: 60s
|
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Barbell Standing Calf Raise
|
3x15 reps |
rest: 60s
|
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Butt-Ups
|
2x15 reps |
rest: 60s
|
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Crunches
|
2x15 reps |
rest: 60s
|
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Exercise Ball Leg Lifts
|
2x15 reps |
rest: 60s
|
Burpees
|
1x40 reps |
rest: 60s
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Bench Pushups
|
4x8 reps |
rest: 60s
|
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Barbell Bench Press
|
7x5 reps |
rest: 60s
|
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Dumbbell Fly
|
3x15 reps |
rest: 60s
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Weighted Bench Dip
|
1x40 reps |
rest: 60s
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Pull Ups
|
4x5 reps |
rest: 60s
|
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Back Extension on Exercise Ball
|
3x8 reps |
rest: 60s
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Barbell Bent Over Row
|
2x12 reps |
rest: 60s
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Dumbbell One Arm Row
|
1x12 reps |
rest: 60s
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Barbell Bent Arm Pullover
|
1x40 reps |
rest: 60s
|
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Barbell Seated Palms Down Wrist Curl
|
2x12 reps |
rest: 60s
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Barbell Seated Palms Up Wrist Curl
|
2x12 reps |
rest: 60s
|
Burpees
|
1x20 reps |
rest: 60s
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One Leg Bodyweight Squat
|
2x10 reps |
rest: 60s
|
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Barbell Deep Squat
|
7x20 reps |
rest: 60s
|
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Barbell Sumo Deadlift
|
7x20 reps |
rest: 60s
|
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Barbell Standing Calf Raise
|
3x15 reps |
rest: 60s
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Butt-Ups
|
2x15 reps |
rest: 60s
|
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Crunches
|
2x15 reps |
rest: 60s
|
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Exercise Ball Leg Lifts
|
2x15 reps |
rest: 60s
|
Dumbbell External Rotation
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3x8 reps |
rest: 60s
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Dumbbell Cuban Press
|
3x8 reps |
rest: 60s
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Handstand Pushups
|
4x5 reps |
rest: 60s
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Barbell Push Press Behind The Neck
|
3x8 reps |
rest: 60s
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Barbell Standing Military Press
|
3x12 reps |
rest: 60s
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Dumbbell Arnold Press
|
3x8 reps |
rest: 60s
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Barbell Up Right Row
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3x8 reps |
rest: 60s
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Dumbbell Bent Over Delt Raise
|
3x8 reps |
rest: 60s
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Barbell Standing Calf Raise
|
3x8 reps |
rest: 60s
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