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Greatist GWOD: 3 Day Plan 4/22-5/19

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Greatist GWOD: 3 Day Plan 4/22-5/19

Greatist GWOD: 3 Day Plan 4/22-5/19

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Greatist GWOD: 3 Day Plan 4/22-5/19

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Kettlebells
  • Chin-Up Bar
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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 --:--
Quads / Beginner
5 sets, 5 reps
5 5 -- --:--
Lats / Intermediate
5 sets, 5 reps
5 5 --:--
Chest / Intermediate
5 sets, 5 reps, 01:00 rest
5 5 -- 01:00
Hamstrings / Intermediate
3 sets, 10 reps
3 10 -- --:--
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Quads / Very Easy
3 sets, 00:05:00, 01:00 rest
3 00:05:00 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Single-Leg Romanian Deadlift: can be done with dumbbell in either hand or a dumbbell in each hand.

  • 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 / Intermediate
4 sets, 10 reps
4 10 -- --:--
Shoulders / Intermediate
4 sets, 10 reps
4 10 -- --:--
Traps / Intermediate
4 sets, 10 reps, 02:00 rest
4 10 02:00
Chest / Beginner
3 sets, 10 reps
3 10 --:--
Lower Back / Beginner
3 sets, 10 reps, 01:00 rest
3 10 01:00
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

N/A

  • 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, 5 reps, 02:00 rest
3 5 -- 02:00
Chest / Beginner
4 sets, 6 reps
4 6 --:--
Lats / Beginner
4 sets, 6 reps, 01:00 rest
4 6 -- 01:00
Shoulders / Beginner
3 sets, 10 reps
3 10 -- --:--
Abs / Beginner
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 3

One-Arm Dumbbell Row: 6 reps each arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

23 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Kettlebells
  • Chin-Up Bar
Show All

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Greatist GWOD: 3 Day Plan 4/22-5/19

23 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Kettlebells
  • Chin-Up Bar
Show All