Follow workout plans to make working out easier!

Track your workouts online & on your mobile device

Never miss a workout with scheduled workouts

Get notifications to keep your workouts on track

Are you a staff member, coach, or gym owner? See how we can help

Log Workout

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

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Log Workout

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

Equipment Needed

Barbell
Squat Rack
Dumbbells
Flat Bench
Kettlebells
Chin-Up Bar
Roman Chair
Exercise Mat
Cable Machine
Smith Machine
Step Platform

Show All

Day 1
Day 2
Day 3

GWOD Day #1 Workout - 3 Day Plan 4/22-5/19

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

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

Exercise	Sets	Distance	Reps	Weight	Rest
Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
Dynamic Stretching Quads / Very Easy	Dynamic Stretching 1 sets, 00:05:00	1	00:05:00			--:--
Squat Quads / Beginner	Squat 5 sets, 5 reps	5		5	--	--:--
Chin-Up Lats / Intermediate	Chin-Up 5 sets, 5 reps	5		5		--:--
One-Arm Dumbbell Bench Press Chest / Intermediate	One-Arm Dumbbell Bench Press 5 sets, 5 reps, 01:00 rest	5		5	--	01:00
Single-Leg Dumbbell Romanian Deadlift Hamstrings / Intermediate	Single-Leg Dumbbell Romanian Deadlift 3 sets, 10 reps	3		10	--	--:--
Face Pull Shoulders / Intermediate	Face Pull 3 sets, 10 reps, 01:00 rest	3		10	--	01:00
Static Stretching Quads / Very Easy	Static Stretching 3 sets, 00:05:00, 01:00 rest	3	00:05:00			01:00

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

GWOD Day #2 Workout - 3 Day Plan 4/22-5/19

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

N/A

Exercise	Sets	Distance	Reps	Weight	Rest
Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
Dynamic Stretching Quads / Very Easy	Dynamic Stretching 1 sets, 00:05:00	1	00:05:00			--:--
Deficit Dumbbell Reverse Lunge Quads / Intermediate	Deficit Dumbbell Reverse Lunge 4 sets, 10 reps	4		10	--	--:--
One-Arm Push Press Shoulders / Intermediate	One-Arm Push Press 4 sets, 10 reps	4		10	--	--:--
Inverted Row Traps / Intermediate	Inverted Row 4 sets, 10 reps, 02:00 rest	4		10		02:00
Push-Up Chest / Beginner	Push-Up 3 sets, 10 reps	3		10		--:--
Back Extension Lower Back / Beginner	Back Extension 3 sets, 10 reps, 01:00 rest	3		10		01:00
Static Stretching Quads / Very Easy	Static Stretching 1 sets, 00:05:00	1	00:05:00			--:--

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

GWOD Day #3 Workout - 3 Day Plan 4/22-5/19

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

One-Arm Dumbbell Row: 6 reps each arm.

Exercise	Sets	Distance	Reps	Weight	Rest
Foam Rolling Quads / Very Easy	Foam Rolling 1 sets, 00:05:00	1	00:05:00			--:--
Dynamic Stretching Quads / Very Easy	Dynamic Stretching 1 sets, 00:05:00	1	00:05:00			--:--
Rack Pull Hamstrings / Intermediate	Rack Pull 3 sets, 5 reps, 02:00 rest	3		5	--	02:00
Push-Up Chest / Beginner	Push-Up 4 sets, 6 reps	4		6		--:--
One-Arm Dumbbell Row Lats / Beginner	One-Arm Dumbbell Row 4 sets, 6 reps, 01:00 rest	4		6	--	01:00
Lateral Raise Shoulders / Beginner	Lateral Raise 3 sets, 10 reps	3		10	--	--:--
Reverse Crunch Abs / Beginner	Reverse Crunch 3 sets, 10 reps, 01:30 rest	3		10		01:30
Static Stretching Quads / Very Easy	Static Stretching 1 sets, 00:05:00	1	00:05:00			--:--

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary