Workout Summary
- Main GoalIncrease Endurance
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration10 weeks
- Days Per Week6
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight
- Target Gender Male & Female
- Recommended Supps
Workout Description
Ok, so you have time to spare and want to improve your conditioning. You are sick and tired of feeling like a slug, and feel highly motivated to lose fat, add muscle, improve health and increase your energy.
Well then, if this sounds like you come take a journey.
You will be training 3 times a day on this program. Yes, you read that correctly. Each training day is structured as follows:
- Morning - 45 minute walk
- Afternoon - Barbell and bodyweight muscle building session
- Evening - Intense barbell and bodyweight complex routine
This program is not for the faint of heart. It will be difficult, make no bones about it. You will be sore, you will feel hungry, but after 6 to 8 weeks you will feel amazing. Please give this plan a complete 2 months.
Morning Walk
Don't undervalue the importance of walking. A 45 minute daily walk will boost your metabolism, help improve your lower back strength, and increase your overall energy levels.
If you are unable to walk a complete 45 minutes, start with what you can do. Try to improve a little bit each day until you hit 45 minutes each day.
Evening Barbell & Bodyweight Complex
Perform this each night. Rest as little as possible between each exercise. If you can, move from exercise to exercise without rest.
Perform this circuit 3 times. You will be using the same weight on the barbell for each exercise, so pick a weight that is manageable.
| Evening Workout | ||
|---|---|---|
| Barbell & Bodyweight Complex | ||
| Exercise | Sets | Reps |
| Barbell Row | 1 | 10 |
| Front Squats | 1 | 10 |
| Push Press | 1 | 10 |
| Back Squats | 1 | 10 |
| Push Press | 1 | 10 |
| Burpees | 1 | 10 |
| Plank | 1 | 30 seconds |
| Jumping Jacks | 1 | 10 |
| Push Ups | 1 | 10 |
| Sit Ups | 1 | 10 |
6 Day Barbell & Bodyweight Split
Your afternoon muscle building and strength session will be structured as follows:
- Monday - Quads
- Tuesday - Chest
- Wednesday - Back
- Thursday - Hamstrings and Calves
- Friday - Shoulders
- Saturday - Arms
- Sunday - Rest
| Monday | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| Squats | 3 | 6-10 |
| Walking Barbell Lunge | 3 | 10 |
| Jump Squats | 3 | 25 |
| Front Squats | 3 | 10 |
| Paused Squats | 3 | 6-10 |
| Tuesday | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Bench Press | 3 | 6-10 |
| Chest Dips | 3 | Failure |
| Incline Bench Press | 3 | 10 |
| Push Ups | 3 | Failure |
| 3 Second Pause Bench Press | 3 | 6-10 |
| Wednesday | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Deadlift | 3 | 5 |
| Pull Ups | 3 | Failure |
| Barbell Row | 3 | 6-10 |
| Power Clean | 5 | 3 |
| High Inverted Row | 3 | Failure |
| Thursday | ||
|---|---|---|
| Hamstrings and Calves | ||
| Exercise | Sets | Reps |
| Stiff Leg Deadlift | 3 | 6-10 |
| Good Mornings | 3 | 8 |
| Barbell Split Jump | 3 | 5 each leg |
| Rocking Standing Calf Raise | 3 | 15 |
| Bodyweight Calf Raise | 3 | 50 |
| Friday | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 3 | 8-12 |
| Barbell Front Raise | 3 | 12-15 |
| Seated Barbell Press Behind The Neck | 3 | 8-12 |
| Upright Row | 3 | 12 |
| Bent Over Barbell Pull To Face | 3 | 10 |
| Saturday | ||
|---|---|---|
| Arms | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 10 |
| Chin Ups | 3 | Failure |
| Bench Dips | 3 | 10 |
| Barbell Curl | 3 | 10 |
| Barbell Skullcrusher | 3 | 12 |
13 Comments
I do not think that for someone who works a normal job is normal to do 3 workout sessions per day. Hence the recovery factor as well
What are the rest periods between reps and sets?
A little about me I'm in a wheel chair and I workout 3-6 days aweek.here's the ? if I'm not active most of the day how, so how do I get the right amount of protein into me?
If i eat what calories I'm allowed, I gain weight?Im 5'11" 205 what should I (can)do?
If I were you, I'd just eat a nutrient dense diet. You don't need to pay extra for protein shakes, just eat lean meats each day. Excellent sources are chicken, fish, or turkey (None of which being fried). Having this balance will improve your overall health, and will promote weight loss over time. For lifting workouts, do high reps, low weight. By doing this, with the protein intake, you will lose excessive fat, gain muscle, and become more lean. But make sure you don't do the same exercises each session. If your body becomes used to the routine, you will not improve significantly. I hope this helps! If you have anymore questions, don't hesitate to send me an email! Good luck with whatever you find helps!
this is only plausible if you are unemployed or a student, or dont have a family to care for!
could i replace the walk with a 45min bike ride?
Dope! lovely workout dude, im sore as hell
Is Sunday a complete day of rest, or only for the afternoon lift?
This sounds awesome. I want to give it a try. I'll make before and after photos. Quick question though: What should my diet/caloric intake look like? Trying to cut fat but keep the muscle gains coming.
I am confused by the evening routine. If you hit the same muscles 6 days in a row how is that benfitial. Isn't rest best? Also by 3 cicuits you mean 3 sets correct not 1 like in the chart?
3 circuit means that doing all of the exercises with 1 set as instructed and
then repeat it another 2 times...so its 3 circuit total
I started doing this workout last week and i felt the same way about the evening workouts. I started feeling sluggish with my lifts so I just opted to cut them from my routine and instead do a 30 minute jog on non leg days.
a complex means you do all those exercises that involve barbells in a row without putting down the bar. you then do 3 circuits like that.