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3 - Day Fullbody Freaksthenics Intermediate Split

Our carefully designed program focuses on bodyweight exercises to help you build strength, improve flexibility, and enhance overall fitness. With this 3-day split, you'll have an effective and efficient routine that targets different muscle groups and allows for proper recovery between workouts.

 

Day 1: 45-60 Seconds Rest Between Sets

Pull Up: 3 Sets 5 Reps

Chin Up: 2 Sets 5 Reps

Bodyweight Rows: 3 Sets 10 Reps

Push Up: 4 Sets 12 Reps

Dips: 4 Sets 8 Reps

Lunges: 5 Sets 16 Reps

Squats: 5 Sets 12 Reps

Calf Raises: 2 Sets 10 Reps

Plank: 2 Sets 30 Seconds Hold


Day 2: Super Set Routine, 60-90 Seconds Rest Between Super Sets

3 Pull Ups & 10 Push Ups: 4 Super Sets 

4 Chin Ups & 6 Dips: 3 Super Sets

8 Bodyweight Rows & 6 Dips: 3 Super Sets

12 Lunges & 10 Squats: 8 Super Sets

10 Calf Raises & 30 Second Plan: 2 Super Sets

 

Day 3: Cross Routine, 60-90 Seconds Between Rounds 

8 Rounds

3 Pull Ups

5 Dips

10 Squats

10 Push Ups

4 Chin Ups

12 Lunges

10 Burpess




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