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Greatist GWOD: 3 Day Plan 3/11-4/7

1 Week / 3 Days per Week / Intermediate

0 ratings
Greatist GWOD: 3 Day Plan 3/11-4/7

Greatist GWOD: 3 Day Plan 3/11-4/7

1 Week / 3 Days per Week / Intermediate

0 ratings

Greatist GWOD: 3 Day Plan 3/11-4/7

1 Week / 3 Days per Week / Intermediate

0 ratings

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Exercise Mat
  • Kettlebells
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  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Hamstrings / Intermediate
4 sets, 5 reps
4 5 -- --:--
Groin / Intermediate
4 sets, 5 reps, 01:30 rest
4 5 01:30
Shoulders / Beginner
4 sets, 6,7,8,10 reps
4 6,7,8,10 -- --:--
Lats / Beginner
4 sets, 6,7,10,11 reps, 01:30 rest
4 6,7,10,11 -- 01:30
Quads / Beginner
3 sets, 12 reps
3 12 -- --:--
Abs / Beginner
3 sets, 00:00:40, 01:30 rest
3 00:00:40 01:30
Quads / Very Easy
3 sets, 00:05:00
3 00:05:00 --:--
Abs / Intermediate
1 sets, 00:01:00, 01:00 rest
1 00:01:00 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Spiderman with Week: 5 each side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Hamstrings / Intermediate
3 sets, 6 reps
3 6 -- --:--
Calves / Beginner
3 sets, 10 reps, 01:30 rest
3 10 01:30
Quads / Intermediate
3 sets, 8,8,12 reps
3 8,8,12 -- --:--
Chest / Beginner
3 sets, 1 reps, 01:30 rest
3 1 01:30
Shoulders / Intermediate
3 sets, 12 reps
3 12 -- --:--
Glutes / Intermediate
3 sets, 10 reps, 01:30 rest
3 10 01:30
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

*Push-Up: As many as possible.
*Rocking Ankle Mobilization: 10 each side
*Dumbbell Reverse Lunge: reps are for each leg.
*Single-Leg Hip Thrust: reps are for each leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Beginner
3 sets, 5,5,15 reps, 01:30 rest
3 5,5,15 -- 01:30
Lats / Beginner
3 sets, 8,8,12 reps
3 8,8,12 -- --:--
Chest / Intermediate
3 sets, 8 reps, 01:30 rest
3 8 -- 01:30
Quads / Beginner
4 sets, 40 reps
4 40 --:--
Abs / Intermediate
4 sets, 40 reps, 01:30 rest
4 40 01:30
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

*One-Arm Dumbbell Floor Press: reps are for each arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

33 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Exercise Mat
  • Kettlebells
Show All

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Greatist GWOD: 3 Day Plan 3/11-4/7

33 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Exercise Mat
  • Kettlebells
Show All