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- Get RIPPED: 3 Day Workout Split Plus Cardio Routine. A lot of the programs aimed at helping you get ripped leave off the cardio portion of the workout, this one doesn't.
- Dumbbell Only Workout: 5 Day Dumbbell Workout Split. This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
- 6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split & Meal Plan. This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength.
- 4 Day Maximum Mass Workout. A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.
Jul 7, 2021 · These are 10 of the most popular bodybuilding programs that people just like you have started and loved. Which one will you finish today? 1. LiveFit. Goal: Transform your body; Length: 12 weeks; Fitness Level: Anyone; Jamie Eason has spent years showing people of all ages and genders how to get into the best shape of their lives!
- Pull A
- Push A
- Legs A
- Pull B
- Push B
- Legs B
Back/hamstrings: barbell deadlift— 5 sets of 5 repsBack: pullups or lat pulldowns— 3 sets of 10–12 repsBack: T-bar rows or seated cable rows— 3 sets of 10–12 repsRear deltoids/traps: face pulls— 4 sets of 12–15 repsChest: flat barbell bench press— 5 set of 5 repsShoulders: seated dumbbell press— 3 sets of 6–8 repsChest: incline dumbbell bench press— 3 sets of 10–12 repsTriceps/shoulders: triceps pushdowns — 4 sets of 10–12 reps supersetted with lateral raises— 4 sets of 10–12 repsLegs: barbell back squats— 5 sets of 5 repsHamstrings: Romanian dumbbell deadlifts— 3 sets of 6–8 repsLegs: leg press— 3 sets of 8–10 repsHamstrings: lying leg curls— 4 sets of 10–12 repsBack: bent-over barbell rows— 3 sets of 6–8 repsBack: pull-ups (weighted if needed) — 3 sets of 8–10 repsBack: one-arm rows— 3 sets of 8–10 repsLower back: hyperextensions — 4 sets of 10–12 reps supersetted with machine preacher curls— 4 sets of 10–12 repsShoulders: overhead press— 5 sets of 5 repsChest: dumbbell bench press(incline or flat) — 3 sets of 8–10 repsChest/triceps: dips(weighted if needed) — 4 sets of 10–12 repsShoulders: single-arm cable lateral raises— 4 sets of 10–12 repsLegs: barbell front squats— 5 sets of 5 repsHamstrings: glute ham raises— 3 sets of 8–10 repsLegs: walking dumbbell lunges— 3 sets of 10–12 reps per legQuadriceps: seated leg extensions — 4 sets of 10–12 reps supersetted with standing calf raises— 4 sets of 12–15 repsYou instantly get access to your daily workouts, featuring over 120 science-backed exercises for best results, as well as an unlimited ab workout generator, and a step-by-step meal plan. All of this is accessed through the ATHLEAN Online Portal where you follow along weekly and track your progress.
- The bare minimum! In fact, you may already have everything you need to turn this program into an at home workout program. Just some dumbbells, resi...
- Yep. We don’t believe in guesswork and we don’t leave anything to chance. You’ll get an exact workout schedule with weekly workouts and daily progr...
- Definitely! In fact, we have many vegetarians who have followed the ATHLEAN-X program and meal plan and found it to be one of the most adaptive and...
- Definitely. Supplementation, like protein powder, can be an extremely useful tool but it is by no means necessary to transform your body. Every ATH...
- No. With expert trainer Jeff Cavaliere guiding the way, you’ll be provided with ways to not only train within your specific limits but thrive withi...
- You will always have access to your Athlean Online Portal. If you purchase the 120 access plan, then your access to the ATHLEAN-X program will expi...
- The ATHLEAN-X program is designed to help you gain muscle and strength while at the same time burn fat. If your goal is geared specifically toward...
- The ATHLEAN-X program is designed to help you burn fat while at the same time gain muscle. If your goal is geared specifically toward losing fat wh...
Total-body workouts sound like they would take a long time. But when you boil down the exercises needed to cover every area, there are only three of your concern—a push, a pull, and a squat. This is the ultimate in minimalism, and works superbly for beginners or people who are short on time.
Oct 4, 2021 · The full body workout routine is one of the most proven types of weight training programs of all time. It can work for most goals (building muscle, increasing strength, etc.) and experience levels (beginner, intermediate, and advanced).
Five years? No worries: The following routines will get you back on track in—you guessed it—just four short weeks. Let’s get to work. Beginner’s Workout at a Glance. Week 1: Full-body split. Week 2: Two-day split: Upper body/Lower body. Week 3: Three-day split: Push/Pull/Legs. Week 4: Four-day split: Full body.
