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The Eternal Beach-Body Plan: Workout 19

In this new week of the Eternal Beach-Body plan, you'll be adding a new, total-body exercise to your repertoire: the power clean.

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  • 60

  • 11

  • Yes

Cable Exercise
milan2099 / Getty
Cable Exercise
milan2099 / Getty

One great feature of the Eternal Beach-Body Workout Plan is its well-rounded variety. In both Phase I and now Phase II, many workouts eschew traditional bodybuilding splits—”back day,” “chest day,” etc.—in favor of all-purpose workouts that hit many muscle groups at a time. Instead, this workout plan tweaks other, often ignored, variables, like volume, intensity, and rest periods.

But at times you will face new exercises—and in this workout, the first of week 7 of the plan (aka Phase II, week 3)—you’ll finally face off against a new opponent: the power clean. A classic test of explosive strength, the power clean will primarily tax your hips, glutes, and hamstrings, as well as your shoulder and arm mobility. It’s the perfect test for your progress so far.

Directions

Do each exercise in straight sets; complete all sets of each exercise before moving on to the next.

Make sure you pay attention to the designated rest. This workout calls for 60-second rest periods, so you’ll be able to use slightly heavier weights than in previous workouts.

Routine

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The Eternal Beach-Body Workout Plan

Workout 19: Lower-body power-up

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Chest Cable Flye

Equipment
Cable Machine
Sets
2
Reps
8
Rest
60 sec.
Exercise 2 of 11

Incline cable flye

Equipment
Adjustable Cable Machine
Sets
2
Reps
8
Rest
60 sec.
Exercise 3 of 11

Power Clean

Equipment
Barbell
Sets
3
Reps
10, 8, 8
Rest
60 sec.
Exercise 4 of 11

Lat Pulldown

Equipment
Cable Machine
Sets
2
Reps
8
Rest
60 sec.
Exercise 5 of 11

Dumbbell Deadlift

Equipment
Dumbbells
Sets
2
Reps
8
Rest
60 sec.
Exercise 6 of 11

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
2
Reps
8
Rest
60 sec.
Exercise 7 of 11

Lying Triceps Extension

Equipment
Dumbbells
Sets
2
Reps
8
Rest
60 sec.
Exercise 8 of 11

Back Squat

Equipment
Barbell
Sets
2
Reps
8
Rest
60 sec.
Exercise 9 of 11

Jumping Lunge

Equipment
No Equipment
Sets
2
Reps
12
Rest
60 sec.
Exercise 10 of 11

Plank

Equipment
No Equipment
Sets
2
Reps
120 sec.
Rest
60 sec.
Exercise 11 of 11

Side Plank

Equipment
Medicine Ball
Sets
2
Reps
120 sec.
Rest
60 sec.
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