Workout Routine

Total package 3 day full body

by Erisol

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

squat

5 sets

Barbell Bench

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec
4
80% TM
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2 kg.

Barbell Bench

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec
4
80% TM
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

t-bar row

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec
4
80% TM
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 1 kg.

seated shoulder press

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec
4
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 kg.

lunge

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

skull crushers

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

calf raise

3 sets

plank

Set
Time
Rest time
1
40 sec
60 sec
2
40 sec
60 sec
3
40 sec
60 sec
4
40 sec
60 sec
5
40 sec
60 sec

plank

5 sets

Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

bench press

5 sets

Machine Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

Machine Pec Deck

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec
4
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 kg.

leg extension

4 sets

Pull ups

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec
4
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Pull ups

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

lateral raise

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

hammer curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

triceps extension

3 sets

plank

Set
Time
Rest time
1
40 sec
60 sec
2
40 sec
60 sec
3
40 sec
60 sec
4
40 sec
60 sec
5
40 sec
60 sec

plank

5 sets

Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

deadlift

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec
4
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

incline bench press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

lateral raise

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec
4
80% TM
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

leg press

4 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

cambered bar curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

skull crushers

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

shrug

3 sets

plank

Set
Time
Rest time
1
40 sec
60 sec
2
40 sec
60 sec
3
40 sec
60 sec
4
40 sec
60 sec
5
40 sec
60 sec

plank

5 sets