Experience
Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
be sure to use a conservative weight you know you can do. Over estimating your max can lead to plateauing or injury.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6 reps | 60s | 60% of 1RM |
2. Barbell Bench Press | 3 sets | 6 reps | 60s | 70% of 1RM |
3. Board Press | 3 sets | 5 reps | 60s | 2-4 |
4. Barbell Shrug | 2 sets | 10 reps | 60s | |
5. Bent Over Barbell Row | 2 sets | 8 reps | 60s | |
6. Dumbbell Side Bend![]() | 2 sets | 10 reps | 60s | each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6 reps | 60s | 70% of 1RM |
2. Barbell Bench Press | 2 sets | 12 reps | 60s | 50% of 1RM |
3. Seated Barbell Military Press | 2 sets | 10 reps | 60s | |
4. Romanian Deadlift | 3 sets | 5 reps | 60s | |
5. Chin-up![]() | 1 set | 20 reps | 60s | |
6. Barbell JM Bench Press | 3 sets | 5 reps | 60s | 6 secs. eccentric |
7. Ab Roller | 2 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 2 sets | 12 reps | 60s | 50% of 1RM |
2. Barbell Bench Press | 3 sets | 6 reps | 60s | 60% of 1RM |
3. Barbell Deadlift | 12 sets | 1 reps | 60s | 70% of 1RM |
4. Glute-Ham Raise (PVC Pipe Assisted)![]() | 3 sets | 5 reps | 60s | 6 sec eccentric |
5. Pull-up | 1 set | 20 reps | 60s | |
6. Cable Triceps Pressdown![]() | 2 sets | 15 reps | 60s | |
7. 3-Way Plank | 2 sets | 20s | 60s | Each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 4 reps | 60s | 65% of 1RM |
2. Barbell Bench Press | 4 sets | 4 reps | 60s | 75% of 1RM |
3. Board Press | 3 sets | 5 reps | 60s | 2-4 |
4. Barbell Shrug | 2 sets | 12 reps | 60s | |
5. Bent Over Barbell Row | 2 sets | 10 reps | 60s | |
6. Dumbbell Side Bend![]() | 2 sets | 12 reps | 60s | each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 4 reps | 60s | 75% of 1RM |
2. Barbell Bench Press | 2 sets | 10 reps | 60s | 55% of 1RM |
3. Seated Barbell Military Press | 3 sets | 8 reps | 60s | |
4. Romanian Deadlift | 4 sets | 5 reps | 60s | |
5. Chin-up![]() | 1 set | 25 reps | 60s | |
6. Barbell JM Bench Press | 4 sets | 5 reps | 60s | 6 secs. eccentric |
7. Ab Roller | 2 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 2 sets | 10 reps | 60s | 55% of 1RM |
2. Barbell Bench Press | 4 sets | 4 reps | 60s | 65% of 1RM |
3. Barbell Deadlift | 10 sets | 1 reps | 60s | 75% of 1RM
45-60S RI |
4. Glute-Ham Raise (PVC Pipe Assisted)![]() | 3 sets | 5 reps | 60s | 6 sec eccentric |
5. Pull-up | 1 set | 25 reps | 60s | |
6. Cable Triceps Pressdown![]() | 3 sets | 15 reps | 60s | |
7. 3-Way Plank | 2 sets | 20s | 60s | Each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 reps | 60s | 80% of 1RM |
2. Barbell Bench Press | 5 sets | 3 reps | 60s | 80% of 1RM |
3. Board Press | 3 sets | 5 reps | 60s | 2-4 |
4. Barbell Shrug | 4 sets | 5 reps | 60s | |
5. Bent Over Barbell Row | 3 sets | 10 reps | 60s | |
6. Dumbbell Side Bend![]() | 3 sets | 10 reps | 60s | each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3 reps | 60s | 80% of 1RM |
2. Barbell Bench Press | 2 sets | 8 reps | 60s | 60% of 1RM |
3. Seated Barbell Military Press | 3 sets | 8 reps | 60s | |
4. Romanian Deadlift | 5 sets | 5 reps | 60s | |
5. Chin-up![]() | 1 set | 30 reps | 60s | |
6. Barbell JM Bench Press | 5 sets | 5 reps | 60s | 6 secs. eccentric |
7. Ab Roller | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 2 sets | 8 reps | 60s | 60% of 1RM |
2. Barbell Bench Press | 5 sets | 3 reps | 60s | 70% of 1RM |
3. Barbell Deadlift | 8 sets | 1 reps | 60s | 80% of 1RM
w/60-90s RI |
4. Glute-Ham Raise (PVC Pipe Assisted)![]() | 3 sets | 8 reps | 60s | 6 sec eccentric |
5. Pull-up | 1 set | 30 reps | 60s | |
6. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
7. 3-Way Plank | 2 sets | 30s | 60s | Each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 3 reps | 60s | 75% of 1RM |
2. Barbell Bench Press | 6 sets | 2 reps | 60s | 85% of 1RM |
3. Board Press | 3 sets | 3 reps | 60s | 2-4 |
4. Barbell Shrug | 3 sets | 12 reps | 60s | |
5. Bent Over Barbell Row | 3 sets | 10 reps | 60s | |
6. Dumbbell Side Bend![]() | 3 sets | 12 reps | 60s | each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 2 reps | 60s | 85% of 1RM |
2. Barbell Bench Press | 2 sets | 12 reps | 60s | 50% of 1RM |
3. Seated Barbell Military Press | 3 sets | 5 reps | 60s | |
4. Romanian Deadlift | 5 sets | 5 reps | 60s | |
5. Chin-up![]() | 1 set | 35 reps | 60s | |
6. Barbell JM Bench Press | 5 sets | 5 reps | 60s | 6 secs. eccentric |
7. Ab Roller | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 2 sets | 12 reps | 60s | 50% of 1RM |
2. Barbell Bench Press | 6 sets | 2 reps | 60s | 75% of 1RM |
3. Barbell Deadlift | 5 sets | 1 reps | 60s | 85% of 1RM
w/60-90s RI |
4. Glute-Ham Raise (PVC Pipe Assisted)![]() | 3 sets | 10 reps | 60s | 6 sec eccentric |
5. Pull-up | 1 set | 35 reps | 60s | |
6. Cable Triceps Pressdown![]() | 3 sets | 25 reps | 60s | |
7. 3-Way Plank | 2 sets | 30s | 60s | Each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 2 reps | 60s | 80% of 1RM |
2. Barbell Bench Press | 3 sets | 2 reps | 60s | 90% of 1RM |
3. Board Press | 3 sets | 5 reps | 60s | 3-5 |
4. Barbell Shrug | 4 sets | 8 reps | 60s | |
5. Bent Over Barbell Row | 4 sets | 8 reps | 60s | |
6. Farmer's Walk![]() | 2 sets | 25 yards | 60s | single arm
each hand |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 2 reps | 60s | 90% of 1RM |
2. Speed Bench | 7 sets | 3 reps | 60s | 50% of 1RM w/ 45-60s RI |
3. Seated Barbell Military Press | 3 sets | 5 reps | 60s | |
4. Barbell Good-morning | 4 sets | 5 reps | 60s | |
5. Chin-up![]() | 1 set | 40 reps | 60s | |
6. Barbell JM Bench Press | 3 sets | 12 - 2 reps | 60s | 6 secs. eccentric |
7. Hanging Leg Raise![]() | 2 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Speed Squats | 10 sets | 2 reps | 60s | 50% of 1RM Paused
w/ 45-60s RI |
2. Barbell Bench Press | 3 sets | 2 reps | 60s | 80% of 1RM |
3. Barbell Deadlift | 4 sets | 1 reps | 60s | 87% of 1RM |
4. Glute-Ham Raise (PVC Pipe Assisted)![]() | 5 sets | 5 reps | 60s | |
5. Pull-up | 1 set | 40 reps | 60s | |
6. Cable Triceps Pressdown![]() | 4 sets | 25 reps | 60s | |
7. Landmine 180's | 3 sets | 30 reps | 60s | Each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 1 reps | 60s | 85% of 1RM |
2. Barbell Bench Press | 3 sets | 1 reps | 60s | 95% of 1RM |
3. Board Press | 3 sets | 5 reps | 60s | 3-5 |
4. Barbell Shrug | 4 sets | 10 reps | 60s | |
5. Bent Over Barbell Row | 4 sets | 8 reps | 60s | |
6. Farmer's Walk![]() | 3 sets | 25 yards | 60s | single arm
each hand |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 1 reps | 60s | 95% of 1RM |
2. Speed Bench | 5 sets | 3 reps | 60s | 55% of 1RM w/ 45-60s RI |
3. Seated Barbell Military Press | 3 sets | 3 reps | 60s | |
4. Barbell Good-morning | 5 sets | 5 reps | 60s | |
5. Chin-up![]() | 1 set | 45 reps | 60s | |
6. Barbell JM Bench Press | 4 sets | 10 reps | 60s | |
7. Hanging Leg Raise![]() | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Speed Squats | 8 sets | 2 reps | 60s | 55% of 1RM Paused
w/ 45-60s RI |
2. Barbell Bench Press | 3 sets | 1 reps | 60s | 85% of 1RM |
3. Barbell Deadlift | 3 sets | 1 reps | 60s | 90% of 1RM |
4. Glute-Ham Raise (PVC Pipe Assisted)![]() | 5 sets | 8 reps | 60s | |
5. Pull-up | 1 set | 45 reps | 60s | |
6. Cable Triceps Pressdown![]() | 3 sets | 30 reps | 60s | |
7. Landmine 180's | 3 sets | 30 reps | 60s | Each side |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 1 set | 2 reps | 60s | 90% of 1RM |
2. Board Press | 3 sets | 3 reps | 60s | 3-5 |
3. Barbell Shrug | 4 sets | 12 reps | 60s | |
4. Bent Over Barbell Row | 5 sets | 5 reps | 60s | |
5. Farmer's Walk![]() | 4 sets | 25 yards | 60s | single arm
each hand |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 1 set | 2 reps | 60s | 60% of 1RM |
2. Speed Bench | 5 sets | 3 reps | 60s | 60% of 1RM w/ 45-60s RI |
3. Seated Barbell Military Press | 3 sets | 3 reps | 60s | |
4. Barbell Good-morning | 5 sets | 5 reps | 60s | |
5. Chin-up![]() | 1 set | 50 reps | 60s | |
6. Barbell JM Bench Press | 5 sets | 10 reps | 60s | |
7. Hanging Leg Raise![]() | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Speed Squats | 8 sets | 2 reps | 60s | 60% of 1RM Paused
w/ 45-60s RI |
2. Barbell Deadlift | 3 sets | 1 reps | 60s | 85% of 1RM |
3. Glute-Ham Raise (PVC Pipe Assisted)![]() | 5 sets | 10 reps | 60s | |
4. Pull-up | 1 set | 50 reps | 60s | |
5. Cable Triceps Pressdown![]() | 3 sets | 35 reps | 60s | |
6. Landmine 180's | 3 sets | 45 reps | 60s | Each side |
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