Experience
Free personalized workout plan
Day 1: Monday - Squat Focus | Day 2: Tuesday - Bench Press Focus | Day 3: Rest | Day 4: Thursday - Deadlift Press Focus | Day 5: Friday - Overhead Press Focus | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 9 reps | 60s | |
2. 45 Degree Leg Press | 3 - 5 sets | 20 reps | 60s | |
3. Stiff-Legged Barbell Deadlift | 3 - 4 sets | 6 - 8 reps | 60s | |
4. Seated Calf Raise Machine![]() | 3 - 4 sets | 10 - 20 reps | 60s | |
5. Kneeling Ab Wheel![]() | 3 - 4 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 9 reps | 60s | |
2. Bent Over Barbell Row | 3 - 5 sets | 5 - 12 reps | 60s | |
3. Seated Dumbbell Arnold Press![]() | 3 - 5 sets | 8 - 15 reps | 60s | |
4. EZ-Bar Skullcrusher![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
5. Dumbbell Curl No media available | 3 - 5 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 9 reps | 60s | |
2. Barbell Shrug | 3 sets | 5 - 8 reps | 60s | |
3. Front Squat (Clean Grip)![]() | 3 sets | 6 - 10 reps | 60s | |
4. Lying Leg Curls | 4 - 5 sets | 10 - 15 reps | 60s | |
5. Plank | 3 - 4 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 9 reps | 60s | |
2. Inverted Row![]() | 3 - 5 sets | 10 reps | 60s | |
3. Dumbbell Bench Press![]() | 4 - 5 sets | 10 reps | 60s | |
4. Cable Tricep Extension![]() | 3 - 5 sets | 10 - 12 reps | 60s | |
5. Hammer Curl Across The Body AKA Pinwheel Curls![]() | 3 - 5 sets | 8 - 12 reps | 60s |
See More Similar Workouts
See More More Workouts by mywrkouts.com
See More Similiar split workouts
See More Workouts with similar equipment
See More 4 day workouts that are 56 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.