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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 C | Day 5: Friday - Workout D | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 6 - 8 reps | 60s | |
2. Bent Over Barbell Row | 4 sets | 6 - 8 reps | 60s | |
3. Incline Dumbbell Press![]() | 3 sets | 8 - 10 reps | 60s | |
4. Lat Pulldown | 3 sets | 8 - 10 reps | 60s | |
5. Dumbbell Lateral Raise![]() | 3 sets | 10 - 12 reps | 60s | |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 - 12 reps | 60s | |
7. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 6 - 8 reps | 60s | |
2. Barbell Lunge | 3 sets | 8 - 10 reps | 60s | |
3. Lying Leg Curls | 3 sets | 10 - 12 reps | 60s | |
4. Seated Calf Raise Machine![]() | 4 sets | 10 - 12 reps | 60s | |
5. Kneeling Cable Crunch![]() | 4 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 6 - 8 reps | 60s | |
2. Pull-up | 4 sets | 6 - 8 reps | 60s | |
3. Incline Dumbbell Press![]() | 3 sets | 8 - 10 reps | 60s | |
4. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | |
5. Dumbbell Flys![]() | 3 sets | 10 - 12 reps | 60s | |
6. Barbell Biceps Curl![]() | 3 sets | 10 - 12 reps | 60s | |
7. Cable Tricep Extension![]() | 3 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Romanian Deadlift | 4 sets | 6 - 8 reps | 60s | |
2. 45 Degree Leg Press | 3 sets | 8 - 10 reps | 60s | |
3. Leg Extensions | 3 sets | 8 - 10 reps | 60s | |
4. Seated Calf Raise Machine![]() | 4 sets | 10 - 12 reps | 60s | |
5. Kneeling Cable Crunch![]() | 4 sets | 10 - 12 reps | 60s |
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