Strength workout · Intermediate
Extended Full Body (58 min)
Longer full-body session with more volume. Barbell focus.
- Exercises
- 8
- Total sets
- 27
- Minutes
- 58
Targets: Legs, Chest, Back, Shoulders, Hamstrings, Biceps, Triceps
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Barbell High Bar Squat | 4 × 8-10 | 120s | Legs |
| Barbell Bench Press | 4 × 8-10 | 120s | Chest |
| Barbell Bent Over Row | 4 × 8-10 | 90s | Back |
| Barbell Seated Overhead Press | 3 × 8-10 | 90s | Shoulders |
| Barbell Romanian Deadlift | 3 × 10-12 | 90s | Hamstrings |
| Pull-Ups | 3 × 8-10 | 90s | Back |
| Barbell Curl | 3 × 10-12 | 60s | Biceps |
| Barbell Lying Triceps Extension | 3 × 10-12 | 60s | Triceps |
Programs with these exercises
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Intermediate
Upper / Lower 4-Day
Four days per week: two upper-body and two lower-body sessions. More volume per muscle group than full-body, ideal for intermediate lifters.
4× per week
Intermediate
Bodybuilding Push / Pull / Legs (6-Day)
Classic hypertrophy split: push (chest, shoulders, triceps), pull (back, biceps), legs. Higher volume and isolation work for muscle growth.
6× per week
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Full Body Hypertrophy
One full-body session with compounds and key isolation. Good for 2–3 days per week.
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Full Body Beginner
Short full-body session. Squat, push, pull, and a few accessories from our database.
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Upper Body Hypertrophy
Single-session upper body: chest, back, shoulders and arms. Ideal for 2–3x per week upper/lower split.
7 exercises
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