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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 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Trap-Bar Deadlift | 5 sets | 12, 10, 8, 5, 5 reps | 60s | |
2. Neutral-Grip Dumbbell Bench Press | 4 sets | 8 - 12 reps | 60s | |
3. Z Press | 3 sets | 8 - 12 reps | 60s | |
4. Bent Over Barbell Row | 3 sets | 12 reps | 60s | Wide grip variation |
5. Close-Grip Chinup![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Front Squat (Clean Grip)![]() | 5 sets | 12, 10, 8, 5, 5 reps | 60s | |
2. Landmine RDL![]() | 4 sets | 8 - 12 reps | 60s | |
3. Barbell Incline Bench Press | 3 sets | 8 - 12 reps | 60s | |
4. Face Pull![]() | 3 sets | 8 - 12 reps | 60s | |
5. Suitcase Dumbbell Carry | 3 sets | 15 reps | 60s | 20 steps |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 12, 10, 8, 5, 5 reps | 60s | |
2. Goblet Squat![]() | 4 sets | 8 - 12 reps | 60s | |
3. Barbell Hip Thrust with Bench | 3 sets | 8 - 12 reps | 60s | |
4. Inverted Row![]() | 3 sets | 12 - 15 reps | 60s | Wide grip |
5. Push-up | 3 sets | 12 - 15 reps | 60s |
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