Total body workout

by Oscar Gama

1 athletes joined

Program Description

2 day split alternating/cut

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
80 minutes
Created
Feb 16, 2024 06:16
Last Edited
Sep 11, 2024 10:34

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WEEK 1

WEEK 2

Day 1

1

Squat (Barbell)

3

5 reps

RPE 8

2

Hip Thrust (Barbell)

4

10 reps

RPE 7

3

Bench Press (Barbell)

3

5 reps

RPE 9

4

Chin-Up (Weighted)

1

1

1

10 reps

8 reps

6 reps

RPE 8.5

RPE 9

RPE 9.5

5

Farmer's Walk (Weighted)

4

50 reps

RPE 8.5

6

Face Pull

2

12 reps

RPE 6

Day 1

1

Deadlift (Barbell)

3

5 reps

RPE 8

2

Reverse Lunge (Barbell)

4

10 reps

RPE 6.5

3

Shoulder Press(Barbell)

3

5 reps

RPE 8.5

4

Barbell Row

4

12 reps

RPE 7

5

Oh Farmer's Walk

4

50 reps

RPE 6.5

6

Band Pull Apart

2

12 reps

RPE 6

Day 2

1

Sprint

1

15 mins

RPE 9.5

Day 2

1

Sprint

1

15 mins

RPE 9.5

Day 3

1

Deadlift (Barbell)

3

5 reps

RPE 8

2

Reverse Lunge (Barbell)

4

10 reps

RPE 6.5

3

Shoulder Press(Barbell)

3

5 reps

RPE 8.5

4

Barbell Row

4

12 reps

RPE 7

5

Oh Farmer's Walk

4

50 reps

RPE 6.5

6

Band Pull Apart

2

12 reps

RPE 6

Day 3

1

Squat (Barbell)

3

5 reps

RPE 8

2

Hip Thrust (Barbell)

4

10 reps

RPE 7

3

Bench Press (Barbell)

3

5 reps

RPE 9

4

Chin-Up (Weighted)

1

1

1

10 reps

8 reps

6 reps

RPE 8.5

RPE 9

RPE 9.5

5

Farmer's Walk (Weighted)

4

50 reps

RPE 8.5

6

Face Pull

2

12 reps

RPE 6

Day 4

1

Run

1

40 mins

RPE 6.5

Day 4

1

Run

1

40 mins

RPE 6.5

Day 5

1

Squat (Barbell)

3

5 reps

RPE 8

2

Hip Thrust (Barbell)

4

10 reps

RPE 7

3

Bench Press (Barbell)

3

5 reps

RPE 9

4

Chin-Up (Weighted)

1

1

1

10 reps

8 reps

6 reps

RPE 8.5

RPE 9

RPE 9.5

5

Farmer's Walk (Weighted)

4

50 reps

RPE 8.5

6

Face Pull

2

12 reps

RPE 6

Day 5

1

Deadlift (Barbell)

3

5 reps

RPE 8

2

Reverse Lunge (Barbell)

4

10 reps

RPE 6.5

3

Shoulder Press(Barbell)

3

5 reps

RPE 8.5

4

Barbell Row

4

12 reps

RPE 7

5

Oh Farmer's Walk

4

50 reps

RPE 6.5

6

Band Pull Apart

2

12 reps

RPE 6

Day 6

1

Swim

1

15 mins

RPE 9

Day 6

1

Swim

1

15 mins

RPE 9

Day 3

1

Deadlift (Barbell)

3 Sets

5 Reps

@8

2

Reverse Lunge (Barbell)

4 Sets

10 Reps

@6.5

3

Shoulder Press(Barbell)

3 Sets

5 Reps

@8.5

4

Barbell Row

4 Sets

12 Reps

@7

5

Oh Farmer's Walk

4 Sets

50 Reps

@6.5

6

Band Pull Apart

2 Sets

12 Reps

@6

Day 2

1

Sprint

1 Set

15 mins

@9.5

Day 5

1

Squat (Barbell)

3 Sets

5 Reps

@8

2

Hip Thrust (Barbell)

4 Sets

10 Reps

@7

3

Bench Press (Barbell)

3 Sets

5 Reps

@9

4

Chin-Up (Weighted)

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

@8.5

@9

@9.5

5

Farmer's Walk (Weighted)

4 Sets

50 Reps

@8.5

6

Face Pull

2 Sets

12 Reps

@6

Day 1

1

Squat (Barbell)

3 Sets

5 Reps

@8

2

Hip Thrust (Barbell)

4 Sets

10 Reps

@7

3

Bench Press (Barbell)

3 Sets

5 Reps

@9

4

Chin-Up (Weighted)

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

@8.5

@9

@9.5

5

Farmer's Walk (Weighted)

4 Sets

50 Reps

@8.5

6

Face Pull

2 Sets

12 Reps

@6

Day 4

1

Run

1 Set

40 mins

@6.5

Day 6

1

Swim

1 Set

15 mins

@9