Training Plan With Exercise Explanations

Depending on your fitness level you can start with 1-2 times a week using this set of exercises and then gradually increase the number of times to 3-4 times a week.

Full Body Workout
Exercise	Sets	Reps	Rest Times
Bodyweight Squat	2	15	60 seconds
Barbell Squat	3	10	3 minutes
Barbell Bench Press	3	10	2 minutes
Medium Grip Lat Pulldowns	4	10	2 minutes
Barbell Overhead Press	3	10	2 minutes

Barbell Squat

1. Rack a bar at the height of your shoulders
2. Grab the bar at shoulder width or as comfortable, and stand under the bar
3. Place the bar in the middle of your trapezius comfortably
4. Place both feet at shoulder width, and un-rack the bar
5. Take a step back, and place your feet at shoulder width, with toes pointing out slightly
6. Look forward, and keep your knees very slightly bent
7. Dip down slowly until your hamstrings are parallel to the ground
8. Squat back up, driving the tension through the mid-foot and the heel
9. Contract the glutes up top

NOTE: The exercise execution is the same for the warm-up bodyweight squat, with the only difference being that the arms are placed crossed on the shoulders

Barbell Bench Press

1. Load the barbell and lie down on the bench press comfortably
2. Plant your feet so that you gain stability
3. Grab the bar wider than shoulder width and puff your chest up slightly
4. Un-rack the bar and keep your elbows slightly bent
5. Make sure your head is glued to the bench – don’t lift it off!
6. Let the bar come down slowly until it touches your lower chest
7. Don’t let the bar rest on your chest completely
8. Push up explosively to the initial starting position with your elbows slightly bent

NOTE: To add variety, this exercise can also be done with dumbbells.

Medium Grip Lat-Pulldowns

1. Set up the leg pads on the pulldown machine in a comfortable position
2. Grab the wide bar wider than shoulder width
3. Keep your arms extended and sit down comfortably
4. Pull the bar down towards your upper chest and very slightly lean back as you pull
5. Make sure the elbows are well-aligned with the angle of your torso as you pull down
6. At the bottom, contract the muscles of the back, pause very briefly and go back up slowly

NOTE: To add diversity, the lat pulldown can be done with different grips, including the V-Bar from a cable row machine or even a single handle, to target each side separately.

Barbell Overhead Press

1. Rack a barbell at the height of your shoulders 
2. Grab the barbell at shoulder width 
3. Go with your arms under the bar – elbows pointing forward, close to the body
4. Keep the elbows in front of the line of the barbell – the bar should be resting close to your clavicle
5. Un-rack the bar and step back
6. Look up slightly to prevent the bar from hitting your chin
7. Push up and over your head explosively
8. Contract the shoulders up top
9. Bring the bar back down slowly

NOTE: To gain power on this movement you can also do explosive, quick half-reps, where the bar goes from the clavicle to a couple of inches over your head.

Replacement Exercises
Exercise	Replacement exercises
Barbell Squat	Machine squat, leg press, dumbbell lunges, barbell lunges, goblet squat, hack squat
Barbell Bench Press	Dumbbell bench press, incline bench press, decline bench press, pec deck, machine chest press
Medium-Grip Lat Pulldown	Cable machine pulldowns, pull-ups, cable pull-overs, dumbbell rows, cable rows
Barbell Overhead Press	Dumbbell overhead press, machine overhead press, single arm dumbbell overhead press, handstands