30 Mins
Time to Complete
Beginner
Difficulty Level
3
Sessions Per Week
Day 1
Day 2
Day 3
Day 1
Exercise
Sets
Reps
Rest Time
Barbell Overhead Press
3 Sets
6-8 Reps
90 Seconds Between Sets
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
60 Seconds Between Sets
Dumbbell Incline Bench Press
3 Sets
8-10 Reps
60 Seconds Between Sets
Cable Single Arm Lateral Raise
3 Sets
8-10 Reps Each Side
60 Seconds Between Sets
Cable Rope Tricep Extension
4 Sets
10-12 Reps (2 dropsets, dropset weight 50% decrease)
60 Seconds Between Sets
Dumbbell Isometric Hammer Curl
3 Sets
10 Reps Each Side
60 Seconds Between Sets
Day 2
Exercise
Sets
Reps
Rest Time
Barbell Back Squat
3 Sets
8 / 6 / 4 - Increase weight per set.
2 Minutes Between Sets
Barbell RDL
3 Sets
8-10 Reps
60 Seconds Between Sets
Leg Extension
2 Sets
10-12 Reps (5sec hold for last rep)
60 Seconds Between Sets
Cable Twist
3 Sets
10 Reps each side
60 Seconds Between Sets
Machine Seated Abduction
3 Sets
10 (3sec hold for last rep)
45 Seconds Between Sets
Machine Standing Calf Raise
3 Sets
10-12 Reps
45 Seconds Between Sets
Day 3
Exercise
Sets
Reps
Rest Time
Angled Machine Leg Press
3 Sets
6-10 Reps (Load up on weight to help with squat performance)
60 Seconds Between Sets
Single Arm Dumbbell Row
3 Sets
8-10 Reps each side
60 Seconds Between Sets
Hip Thrust Machine
3 Sets
10 Reps
60 Seconds Between Sets
Cable Standing Crossover Chest Fly
3 Sets
10-12 Reps
60 Seconds Between Sets
Machine Seated Hip Adduction
3 Sets
10 Reps (3sec hold for last rep)
45 Seconds Between Sets
Core Exercise: Plank
2 Sets
60-90sec (Add weight)
60 Seconds Between Sets