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Free personalized workout plan
Day 1: Monday - Leg Day | Day 2: Tuesday - Chest & Biceps Day | Day 3: Rest | Day 4: Thursday - Back Day | Day 5: Friday - Shoulders & Triceps Day | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 10 reps | 60s | |
2. Machine Hack Squat![]() | 3 sets | 12 reps | 60s | |
3. Stiff-Legged Barbell Deadlift | 4 sets | 10 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 reps | 60s | |
5. Dumbbell Lunges![]() | 3 sets | 8 reps | 60s | |
6. Sled 45 Degree Calf Press![]() | 3 sets | 12 reps | 60s | |
7. Seated Calf Raise Machine![]() | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 10 reps | 60s | |
2. Barbell Incline Bench Press | 3 sets | 12 reps | 60s | |
3. Cable Crossovers (upper chest)![]() | 3 sets | 12 reps | 60s | |
4. Hammer Strength Bench Press![]() | 3 sets | 8 reps | 60s | |
5. Barbell Biceps Curl![]() | 4 sets | 10 reps | 60s | |
6. Rope Cable Curl | 3 sets | 12 reps | 60s | |
7. Barbell Preacher Curl | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 10 reps | 60s | |
2. Bent Over Barbell Row | 3 sets | 12 reps | 60s | |
3. Lat Pulldown | 5 sets | 8 reps | 60s | |
4. Seated Cable Row![]() | 3 sets | 12 reps | 60s | |
5. Pull-up | 3 sets | 10 reps | 60s | |
6. Hyperextension![]() | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 10 reps | 60s | |
2. Dumbbell Lateral Raise![]() | 3 sets | 12 reps | 60s | |
3. Front Two-Dumbbell Raise![]() | 3 sets | 12 reps | 60s | |
4. Pec Dec | 3 sets | 12 reps | 60s | |
5. Barbell Shrug | 4 sets | 12 reps | 60s | |
6. Tricep Dips![]() | 4 sets | 10 reps | 60s | |
7. Seated Barbell Overhead Triceps Extension![]() | 3 sets | 12 reps | 60s |
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