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Day 1: Monday - Workout A | Day 2: Rest | Day 3: Wednesday - Workout B | Day 4: Rest | Day 5: Friday - Workout C | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 - 7 sets | 8 reps | 60s | Magic 8 Protocol |
2. Barbell Bench Press | 2 sets | AMAP reps | 60s | Magic 8 Protocol Drop Sets (-10%) |
3A. Incline Dumbbell Press![]() | 3 sets | 10 reps | 60s | |
3B. Stretch Push Up (On Risers) | 3 sets | AMAP reps | 60s | |
3C. Cable Crossovers (upper chest)![]() | 3 sets | 12 - 15 reps | 60s | |
4A. Barbell Biceps Curl![]() | 3 sets | 8 - 10 reps | 60s | |
4B. Cable One Arm Curl![]() | 3 sets | 10 - 12 reps | 60s | |
4C. Alternate Hammer Curl | 3 sets | 8 - 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 5 sets | 12 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 - 7 sets | 8 reps | 60s | Magic 8 Protocol |
2. Barbell Squat | 2 sets | AMAP reps | 60s | Magic 8 Protocol Drop Sets (-10%) |
3A. 45 Degree Leg Press | 3 sets | 12 - 20 reps | 60s | |
3B. Stiff-Legged Barbell Deadlift | 3 sets | 6 - 12 reps | 60s | |
3C. Lying Leg Curls | 3 sets | 10 - 15 reps | 60s | |
4A. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 8 - 12 reps | 60s | |
4B. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 reps | 60s | |
4C. Banded Bent Over Reverse Fly![]() | 3 sets | 10 - 15 reps | 60s | |
5. Kneeling Ab Wheel![]() | 5 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 - 7 sets | 8 reps | 60s | Magic 8 Protocol |
2. Barbell Deadlift | 2 sets | 1 reps | 60s | Magic 8 Protocol Drop Sets (-10%) |
3A. Pull-up | 3 sets | AMAP reps | 60s | |
3B. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 60s | |
3C. Seated Cable Row![]() | 3 sets | 10 - 12 reps | 60s | |
4. Dumbbell Shrug![]() | 5 sets | 10 - 15 reps | 60s | |
5A. EZ-Bar Skullcrusher![]() | 3 sets | 8 - 12 reps | 60s | |
5B. Rope Tricep Extension | 3 sets | 10 - 15 reps | 60s | |
5C. Weighted Triceps Dip | 3 sets | 10 - 15 reps | 60s |
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