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Free personalized workout plan
Day 1: Monday - Workout A | Day 2: Tuesday - Workout B | Day 3: Rest | Day 4: Thursday - Workout A | Day 5: Friday - Workout B | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
2. Sissy Squat | 1 set | 10 reps | 60s | |
3. Leg Extensions | 1 set | 8 - 10 reps | 60s | |
4. Stiff-Legged Barbell Deadlift | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
5. Lying Leg Curls | 1 set | 8 - 10 reps | 60s | |
6. Standing Machine Calf Raise | 2 sets | 8 - 10 reps | 60s | |
7. Donkey Calf Raise![]() | 1 set | 8 - 10 reps | 60s | |
8. Seated Calf Raise Machine![]() | 1 set | 8 - 10 reps | 60s | |
9. Barbell Incline Bench Press | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
10. Dumbbell Fly On Incline Bench![]() | 1 set | 8 - 10 reps | 60s | |
11. Barbell Bench Press | 2 sets | 6 - 9 reps | 60s | |
12. Cable Crossovers (upper chest)![]() | 1 set | 8 - 10 reps | 60s | |
13. EZ-Bar Skullcrusher![]() | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
14. Standing Barbell Military Press (AKA Overhead Press)![]() | 1 set | 8 - 10 reps | 60s | |
15. Rope Tricep Extension | 1 set | 8 - 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lat Pulldown | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
2. Bent-Arm Dumbbell Pullover | 1 set | 8 - 10 reps | 60s | |
3. Underhand-Grip Lat Pulldown![]() | 1 set | 8 - 10 reps | 60s | |
4. Seated Cable Row![]() | 2 sets | 6 - 9 reps | 60s | |
5. Rear Delt Raise | 1 set | 8 - 10 reps | 60s | |
6. Barbell Shrug | 2 sets | 8 - 10 reps | 60s | |
7. Standing Dumbbell Press | 3 sets | 10, 1, 6 - 9 reps | 60s | |
8. Side Lying Rear Delt Fly (on Flat Bench)![]() | 1 set | 8 - 10 reps | 60s | |
9. Dumbbell Lateral Raise![]() | 1 set | 8 - 10 reps | 60s | |
10. Barbell Biceps Curl![]() | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
11. Alternating Incline Dumbbell Biceps Curl | 1 set | 10 - 12 reps | 60s | |
12. Spider Curl | 1 set | 8 - 10 reps | 60s | |
13. Hanging Leg Raise![]() | 2 sets | 10 - 12 reps | 60s | |
14. Crunches![]() | 2 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
2. Sissy Squat | 1 set | 10 reps | 60s | |
3. Leg Extensions | 1 set | 8 - 10 reps | 60s | |
4. Stiff-Legged Barbell Deadlift | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
5. Lying Leg Curls | 1 set | 8 - 10 reps | 60s | |
6. Standing Machine Calf Raise | 2 sets | 8 - 10 reps | 60s | |
7. Donkey Calf Raise![]() | 1 set | 8 - 10 reps | 60s | |
8. Seated Calf Raise Machine![]() | 1 set | 8 - 10 reps | 60s | |
9. Barbell Incline Bench Press | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
10. Dumbbell Fly On Incline Bench![]() | 1 set | 8 - 10 reps | 60s | |
11. Barbell Bench Press | 2 sets | 6 - 9 reps | 60s | |
12. Cable Crossovers (upper chest)![]() | 1 set | 8 - 10 reps | 60s | |
13. EZ-Bar Skullcrusher![]() | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
14. Standing Barbell Military Press (AKA Overhead Press)![]() | 1 set | 8 - 10 reps | 60s | |
15. Rope Tricep Extension | 1 set | 8 - 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lat Pulldown | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
2. Bent-Arm Dumbbell Pullover | 1 set | 8 - 10 reps | 60s | |
3. Underhand-Grip Lat Pulldown![]() | 1 set | 8 - 10 reps | 60s | |
4. Seated Cable Row![]() | 2 sets | 6 - 9 reps | 60s | |
5. Rear Delt Raise | 1 set | 8 - 10 reps | 60s | |
6. Barbell Shrug | 2 sets | 8 - 10 reps | 60s | |
7. Standing Dumbbell Press | 3 sets | 10, 1, 6 - 9 reps | 60s | |
8. Side Lying Rear Delt Fly (on Flat Bench)![]() | 1 set | 8 - 10 reps | 60s | |
9. Dumbbell Lateral Raise![]() | 1 set | 8 - 10 reps | 60s | |
10. Barbell Biceps Curl![]() | 3 sets | 10, 6 - 9, 6 - 9 reps | 60s | |
11. Alternating Incline Dumbbell Biceps Curl | 1 set | 10 - 12 reps | 60s | |
12. Spider Curl | 1 set | 8 - 10 reps | 60s | |
13. Hanging Leg Raise![]() | 2 sets | 10 - 12 reps | 60s | |
14. Crunches![]() | 2 sets | 10 - 12 reps | 60s |
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