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Free personalized workout plan
Day 1: Monday - Full Body Workout A | Day 2: Rest | Day 3: Wednesday - Full Body Workout B | Day 4: Rest | Day 5: Friday - Full Body Workout C | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
2. Pull-up | 4 sets | 12, AMAP, AMAP, AMAP reps | 60s | |
3. Barbell Squat | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
4. Lying Leg Curls | 3 sets | 6 - 12 reps | 60s | |
5. Standing Dumbbell Press | 3 sets | 6 - 12 reps | 60s | |
6. Floor Crunch (legs on bench)![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Incline Dumbbell Press![]() | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
2. Barbell Deadlift | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
3. Weighted Chest Dip | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
4. Barbell Biceps Curl![]() | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
5. Romanian Deadlift | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
6. Standing Calf Raises | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
7. Lying Floor Leg Raise | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
2. Bent Over Barbell Row | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
4. Front Squat (Clean Grip)![]() | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
5. Dumbbell Lunges![]() | 3 sets | 6 - 12 reps | 60s | |
6. Seated Calf Raise Machine![]() | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
7. Bicycle Crunch | 3 sets | 20 reps | 60s |
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