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3 Day Fullbody Workout Using Alternative Tools

Average: 3.9 (34 votes)
3.9 5 34
Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Bodyweight, Kettle Bells, Other
Target Gender:
Male & Female
Author:

Workout Description

This is a 3 day full body alternative tool program. Tools needed:

  • Sandbag - relatively heavy or adjustable.
  • Backpack - large 28-35 liters.
  • Kettlebells - fairly heavy - 1 is fine, doubles are best.
  • Rocks - 3 - Super heavy, heavy & medium. Super heavy - can just barely pick up. Heavy - can press overhead 2-3x. Medium - can press overhead 5-6x.
  • Timer - Gymboss or cooking timer will do.

Density Training

Density Training - Training to increase workload in specified amount of time aka more reps week to week. I find density training to be more beneficial when using tools that provide limited weight or no progressions.

AMRAP = As Many Reps As Possible.

Monday
Full Body Workout
Exercise Sets Reps
Kettlebell Swings (Warmup) 30/30 * 10 Minutes
Turkish Get Up (Alternate each side) 10 Minutes AMRAP
     
Sandbag Zercher Squat (About 5-6 rep sets) 20 Min. ** AMRAP
Heavy Stone Clean & Put 20 Min. ** AMRAP
     
Weighted Chin Up 15 Min. *** AMRAP
Weighted Push Up 15 Min. *** AMRAP
Notes

* 30 seconds of swings followed by 30 seconds of rest.

** Alternate between exercises - keep sets 1-2 reps shy of failure.

*** 3-5 reps per set. Alternate between exercises. Sandbag in backpack.

Wednesday
Full Body Workout
Exercise Sets Reps
Warmup - Calisthenics complex    
Jumping Jacks 3 10
Burpees 3 10
Mountain Climber 3 20
Push Up 3 10
Jump Squat 3 10
     
Kettlebell Clean, Squat and Press 10 Min. * AMRAP
Stacked One Arm Row (AMRAP & Switch Arms) 10 Min. * AMRAP
     
Sandbag Shouldering/Asymmetrical Squat 10 Min. ** AMRAP
     
Heavy Stone Lap, Stack & Carry 10 Min. *** AMRAP
     
Medium Stone 1 Arm Put (Alternate sides) 10 Min. AMRAP
Notes

* 10 minute kettlebell complex.

** 1 shoulder + 3-5 reps squat per side = 1 set - AMSAP x 10min.

*** Lap stone, clean to chest, carry as far as possible. Drop, repeat & return to start = 1 set. - AMSAP.

Friday
Full Body Workout
Exercise Sets Reps
Kettlebell Swings (Warmup) 30/30 * 10 Minutes
     
Kettlebell Double Swings (10-15 reps/set) ** 10 Min. AMRAP
Push Ups Between Kettlebell Handles *** 10 Min. AMRAP
     
Kettlebell Clean and Press 15 Min. **** AMRAP
Bodyweight Chin Up 15 Min. **** AMRAP
     
Sandbag Get Up w/Lumberjack Press ***** 15 Min. AMRAP
Triceps

* 30 seconds of swings followed by 30 seconds of rest.

** Maintain good form.

***Avoid training to failure.

**** Sets are 1, 2, 3, 4, and 5 reps...repeat. Alternate between C&P and CU for prescribed reps. When you reach 5 & 5, repeat starting at 1 & 1 x AMSAP.

***** Shoulder bag > down > up > press bag to opposite shoulder > down > up > press bag back to start > dump bag = 1 rep - alternate starting shoulder each time.

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    Average: 3.9 (34 votes)
  • About The Author
    Chris Butler has been involved with weight training for 32 years and martial arts for nearly all of his 44 years. He a Certified Strength and Conditioning Specialist.
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Comments (11)

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alex
Posted Thu, 09/29/2011 - 21:51

and start over after the last day ?

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Steve
Posted Fri, 09/30/2011 - 14:16

Yes, follow the Monday, Wednesday Friday structure.

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joshwa
Posted Tue, 10/11/2011 - 09:09

Hi excelent workout

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Daman
Posted Tue, 11/08/2011 - 19:41

This work out seems awesome but where do we find the stones?

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Steve
Posted Fri, 11/25/2011 - 13:52

Check out a local stone quarry or landscaping business. Ask a local farmer if he has any lying around.

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Stratford Henry
Posted Wed, 11/16/2011 - 12:56

Would it be possible to substitute some of the sandbag and kettlebell movements (namely where the weight is pressed overhead)such as the lumberjack press, with a section of log? I have availability to actual sections of log (about three feet long, approx 60 lbs).

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Steve
Posted Fri, 11/25/2011 - 13:53

Absolutely.

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Michelle
Posted Thu, 12/22/2011 - 16:49

Looks like a crossfitter's workout ;) I like.

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nelson
Posted Wed, 05/02/2012 - 09:12

how many hours or minutes should one work out a day?

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Chris Butler
Posted Thu, 08/22/2013 - 14:26

60-90min a day should be sufficient

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Lynn
Posted Tue, 12/18/2012 - 12:36

Good workout

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