{"id":14334,"date":"2023-03-07T08:39:38","date_gmt":"2023-03-07T13:39:38","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=14334"},"modified":"2023-10-01T15:40:20","modified_gmt":"2023-10-01T19:40:20","slug":"3-day-dumbbell-and-barbell-full-body-home-workout","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/3-day-dumbbell-and-barbell-full-body-home-workout","title":{"rendered":"3 Day Dumbbell and Barbell Full Body Home Workout w\/PDF"},"content":{"rendered":"\n<p>If you&#8217;re looking for an easy-to-follow and effective <a href=\"https:\/\/thefitnessphantom.com\/4-week-free-weight-workout-plan\" data-type=\"post\" data-id=\"8040\" target=\"_blank\" rel=\"noreferrer noopener\">free-weight workout routine<\/a> to build muscles or lose weight at home, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared a couple of alternate-day workout routines that include only dumbbell and barbell exercises. The first routine is fat loss, and the other is for muscle building.<\/p>\n\n\n\n<p>These programs are suitable for all genders and fitness levels.<\/p>\n\n\n\n<p>Depending on your goal, you can download one of the routines to achieve your best physique.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"AHDFASV8\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-09T18:10:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Total Body Dumbbell and Barbell Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"It includes various dumbbell and barbell exercises that work throughout the body and helps achieve better fitness.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/AHDFASV8-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/AHDFASV8.mp4\" \/>\n\t<\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 Day Full Body Barbell and Dumbbell Workout for Fat Loss<\/strong><\/h2>\n\n\n\n<p>You can perform numerous exercises with dumbbells and barbells to burn significant calories, boost metabolism, <a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf\" data-type=\"post\" data-id=\"10182\" target=\"_blank\" rel=\"noreferrer noopener\">enhance cardiovascular fitness<\/a>, and decrease body fat percentage.<\/p>\n\n\n\n<p>However, you need a well-designed workout plan to train in an organized manner and achieve the best results.<\/p>\n\n\n\n<p>That is why I&#8217;ve created an ultimate 3-day full body dumbbell and barbell workout routine for those who want to shed excess kilos and improve body composition.<\/p>\n\n\n\n<p>Whether you&#8217;re a male or female, you can follow this program to improve your overall fitness.<\/p>\n\n\n\n<p><strong>Summary<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Duration\/session: 45 minutes<\/li>\n\n\n\n<li>Intensity: Moderate to High (60-75% of your maximum heart rate)<\/li>\n\n\n\n<li>The number of rounds: As many rounds as possible in 45 minutes.<\/li>\n\n\n\n<li>Training Days: Monday, Wednesday &amp; Friday<\/li>\n\n\n\n<li>You can also perform bodyweight cardio on alternate days.<\/li>\n\n\n\n<li>Suggested Program Duration: 12-16 weeks<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/Barbell-and-Dumbbell-Workout-Plan-for-Weight-Loss.jpg\" alt=\"3 Day Full Body Barbell and Dumbbell Workout for Fat Loss\" class=\"wp-image-14367\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/Barbell-and-Dumbbell-Workout-Plan-for-Weight-Loss.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/Barbell-and-Dumbbell-Workout-Plan-for-Weight-Loss-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/Barbell-and-Dumbbell-Workout-Plan-for-Weight-Loss-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Day 1 &#8211; Monday<\/h3>\n\n\n\n<p>Perform as many rounds as possible in 45 minutes <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=9k6IfkGBAVQ\" target=\"_blank\" rel=\"noreferrer noopener\">DB Squat to Overhead Press<\/a><\/td><td>10<\/td><td>45-sec<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>12<\/td><td>45-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/full-body-dumbbell-workout-for-weight-loss#16_Dumbbell_Surrenders\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Surrenders<\/a><\/td><td>10<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=zuc2ICvCBvs\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling DB Woodchop<\/a><\/td><td>10\/side<\/td><td>60-sec<\/td><\/tr><tr><td>Barbell Romanian Deadlift<\/td><td>10<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises#6_Incline_Dumbbell_Plank_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB Plank Rowing<\/a><\/td><td>10\/side<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#0c0a0a\">Day 2 &#8211; Wednesday<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Barbell Bench Press<\/td><td>15<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises#6_Forward_Lunges_with_Rotation\" target=\"_blank\" rel=\"noreferrer noopener\">DB Lunges to Rotation<\/a><\/td><td>6\/side<\/td><td>2-min<\/td><\/tr><tr><td>Barbell Thruster<\/td><td>10<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>12<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-crossfit-workouts#30_Dumbbell_Overhead_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Overhead Squat<\/a><\/td><td>12<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises#2_Landmine_Oblique_Twist\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Landmine Oblique Twist<\/a><\/td><td>10\/side<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#030303\">Day 3 &#8211; Friday<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Conventional Deadlift<\/td><td>8<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=ORoOn93dnh4\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Kneeling Landmine Press<\/a><\/td><td>10\/side<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-inner-thighs#3_Dumbbell_Sumo_Cossack_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Sumo Cossack Squat<\/a><\/td><td>10\/side<\/td><td>60-sec<\/td><\/tr><tr><td>Kneeling DB Low to High Chop<\/td><td>10\/side<\/td><td>60-sec<\/td><\/tr><tr><td>Incline DB Plank Rowing<\/td><td>10\/side<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#1_Seated_Rear_Delt_Dumbbell_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Rear Delt Dumbbell Raise<\/a><\/td><td>12<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 Day Dumbbell and Barbell Full Body Home Workout Routine to Build Muscle<\/strong><\/h2>\n\n\n\n<p>Having dumbbells and barbells at home allows you to perform myriad exercises that build muscle and improve shape.<\/p>\n\n\n\n<p>To help you build lean mass, I&#8217;ve created a 3-day barbell and dumbbell workout plan. <\/p>\n\n\n\n<p>This plan is suitable for all fitness enthusiasts, from beginners to intermediates.<\/p>\n\n\n\n<p><strong>Summary<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Duration\/session: 45-60 minutes<\/li>\n\n\n\n<li>Training Days: Monday, Wednesday &amp; Friday<\/li>\n\n\n\n<li>Suggested Program Duration: 2-3 Months<\/li>\n\n\n\n<li>Way to perform reps and sets: Perform all sets of one exercise before moving to another.<\/li>\n\n\n\n<li>Plan to Follow Next: <a href=\"https:\/\/thefitnessphantom.com\/4-day-dumbbell-and-barbell-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">4-day Dumbbell and Barbell Workout<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/3-Day-Full-Body-Dumbbell-and-Barbell-Workout-Routine.jpg\" alt=\"3 Day Dumbbell and Barbell Full Body Home Workout Routine to Build Muscle\" class=\"wp-image-14368\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/3-Day-Full-Body-Dumbbell-and-Barbell-Workout-Routine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/3-Day-Full-Body-Dumbbell-and-Barbell-Workout-Routine-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/3-Day-Full-Body-Dumbbell-and-Barbell-Workout-Routine-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#040404\">Day 1 &#8211; Compound Workout<\/h3>\n\n\n\n<p><strong>Warm-up<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ankle Hops: 15-sec x 2<\/li>\n\n\n\n<li>Jumping Jack: 15-sec x 2<\/li>\n\n\n\n<li>High Knees: 15-sec x 2<\/li>\n\n\n\n<li>Mountain Climber: 15-sec x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>Weight Training <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bench Press: 15 x 3<\/li>\n\n\n\n<li>Dumbbell Squat: 15 x 3<\/li>\n\n\n\n<li>Arnold Press: 10 x 3<\/li>\n\n\n\n<li>Bent-over Barbell Row: 12 x  3<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Dumbbell RDL<\/a>: 10 x 3<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#0a0a0a\">Day 2 &#8211; Isolation Workout<\/h3>\n\n\n\n<p><strong>Warm-up<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks: 15-sec x 2<\/li>\n\n\n\n<li>Lunges to Front Kick: 15-sec x 2<\/li>\n\n\n\n<li>M0untain Climber: 15-sec x 2<\/li>\n\n\n\n<li>Sprint in Place: 15-sec x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dumbbell Lunges: 10 reps\/side x 2<\/li>\n\n\n\n<li>Incline DB Bench Press: 10-12 x 4<\/li>\n\n\n\n<li>Lateral Delt Dumbbell Raises: 12 x 3<\/li>\n\n\n\n<li>Rear Delt Dumbbell Fly: 12 x 3<\/li>\n\n\n\n<li>Alternate Dumbbell Curl: 10 reps\/side x 2<\/li>\n\n\n\n<li>Single-arm Triceps Extension: 10 reps\/side x 2<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises#1_Dumbbell_One-Leg_Leaning_Calf_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Single-leg Leaning Dumbbell Calf Raises<\/a>: 10 reps\/side x 2<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#090909\">Day 3 &#8211; Compound &amp; Isolation Workout<\/h3>\n\n\n\n<p><strong>Warm-up<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Lunges: 15-sec x 2<\/li>\n\n\n\n<li>Squat Jumps: 15-sec x 2<\/li>\n\n\n\n<li>Burpees: 5 reps x 2<\/li>\n\n\n\n<li>Mountain Climber: 15-sec x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>Resistance Training<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Conventional Deadlift: 8 x 3<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/barbell-chest-exercises-at-home-with-no-bench#3_Standing_Landmine_Press_for_Chest\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Landmine Press<\/a>: 10 x 3<\/li>\n\n\n\n<li>Dumbbell Squat: 15 x 3<\/li>\n\n\n\n<li>Single-arm Dumbbell Row: 10\/side x  3<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" data-type=\"post\" data-id=\"3757\" rel=\"noreferrer noopener\">Lying Leg Curl<\/a>: 12 x 3<\/li>\n\n\n\n<li>Kneeling Dumbbell Low to High Chop: 10 reps\/side x 3<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download PDFs<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-74a13123-0034-4258-8c4e-4f17353ad773\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/3-Day-Full-Body-Barbell-and-Dumbbell-Workout-for-Fat-Loss.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">3-Day-Full-Body-Barbell-and-Dumbbell-Workout-for-Fat-Loss<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/3-Day-Full-Body-Barbell-and-Dumbbell-Workout-for-Fat-Loss.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-74a13123-0034-4258-8c4e-4f17353ad773\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-b87054bd-b49e-4425-83b3-4bc0fc8648b1\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/Full-Body-Dumbbell-and-Barbell-workout-for-Muscle-Building.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Full-Body-Dumbbell-and-Barbell-workout-for-Muscle-Building<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/Full-Body-Dumbbell-and-Barbell-workout-for-Muscle-Building.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-b87054bd-b49e-4425-83b3-4bc0fc8648b1\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is Exercising 3 Days a Week Enough to Achieve Your Fitness Goals?<\/strong><\/h2>\n\n\n\n<p>Performing resistance training three times a week can help you on your way to becoming fitter and healthier. However, it may not be enough for muscle building as well as for losing weight.<\/p>\n\n\n\n<p>Generally, it is recommended to work out more than 150 minutes a week to gain normal benefits and more than 300 minutes per week for achieving specific goals, such as weight loss and muscle building, as shown in a<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6536904\/\" target=\"_blank\" rel=\"noreferrer noopener\"> study published by the Korean Journal of Family Medicine<\/a> (KJFM).<\/p>\n\n\n\n<p>You can maximize your fat loss by performing <a href=\"https:\/\/thefitnessphantom.com\/weekly-hiit-workout-plan\" data-type=\"post\" data-id=\"5325\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight HIIT cardio<\/a> on alternate days. And for gaining muscle, you can increase the frequency over time. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Bottom Line<\/strong><\/h2>\n\n\n\n<p>You can do full-body workout training with dumbbells and barbells to build muscle as well as increase weight loss.<\/p>\n\n\n\n<p>The total body workout training allows you to work on each large muscle group in every training session, which saves your time and makes your workout more interesting.<\/p>\n\n\n\n<p>A <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30013480\/\" target=\"_blank\" rel=\"noreferrer noopener\">PubMed research article<\/a> has shown training two sets for one muscle group in a day is a safe and effective way to build strength and muscle in beginners compared to doing six sets in one day. It means total body training can be more efficient for newbies.<\/p>\n\n\n\n<p>I&#8217;ve shared two routines in this article; one is for weight loss, and the other is for muscle gain. You can save one of them to work on achieving your fitness goal.<\/p>\n\n\n\n<p>You\u2019ll also need to increase loads or intensity over time to achieve maximum results.<\/p>\n\n\n\n<p>Building muscle or losing weight isn\u2019t possible without nutrition, so make sure you feed sufficient macro and micronutrients to build your best shape.<\/p>\n\n\n\n<p>You can consume <a href=\"https:\/\/thefitnessphantom.com\/the-best-lowest-calorie-foods-for-weight-loss\" data-type=\"post\" data-id=\"801\" target=\"_blank\" rel=\"noreferrer noopener\">low-calorie foods <\/a>that fill you up for a longer time, weight loss supplements, and intermittent fasting to increase weight loss.<\/p>\n\n\n\n<p>And for muscle gain, include <a href=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\" data-type=\"post\" data-id=\"3993\" target=\"_blank\" rel=\"noreferrer noopener\">high-protein foods<\/a> and whey isolates to build muscle faster.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for an easy-to-follow and effective free-weight workout routine to build muscles or lose weight at home, you&#8217;ve come to the right place. In this article, I&#8217;ve shared a couple of alternate-day workout routines that include only dumbbell and barbell exercises. The first routine is fat loss, and the other is for muscle &#8230; <a title=\"3 Day Dumbbell and Barbell Full Body Home Workout w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/3-day-dumbbell-and-barbell-full-body-home-workout\" aria-label=\"Read more about 3 Day Dumbbell and Barbell Full Body Home Workout w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":14364,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[106,381],"class_list":["post-14334","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-home-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14334","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=14334"}],"version-history":[{"count":36,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14334\/revisions"}],"predecessor-version":[{"id":19321,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14334\/revisions\/19321"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/14364"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=14334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=14334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=14334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}