Experience
Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Muscle Group(s): None... | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 5 reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press) | 5 sets | 10 reps | 60s | |
3. Chin-up![]() | 5 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 5 sets | 10 reps | 60s | |
3. Hanging Leg Raise![]() | 5 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Barbell Bench Press | 5 sets | 10 reps | 60s | |
3. One-Arm Bent-Over Dumbbell Row | 5 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Squat | 5 sets | 10 reps | 60s | |
3. Lying Leg Curls | 5 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 5 reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press) | 5 sets | 10 reps | 60s | |
3. Chin-up![]() | 5 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 5 sets | 10 reps | 60s | |
3. Hanging Leg Raise![]() | 5 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Barbell Bench Press | 5 sets | 10 reps | 60s | |
3. One-Arm Bent-Over Dumbbell Row | 5 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Squat | 5 sets | 10 reps | 60s | |
3. Lying Leg Curls | 5 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 5 reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press) | 5 sets | 10 reps | 60s | |
3. Chin-up![]() | 5 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 5 sets | 10 reps | 60s | |
3. Hanging Leg Raise![]() | 5 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Barbell Bench Press | 5 sets | 10 reps | 60s | |
3. One-Arm Bent-Over Dumbbell Row | 5 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Squat | 5 sets | 10 reps | 60s | |
3. Lying Leg Curls | 5 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 5 reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press) | 5 sets | 10 reps | 60s | |
3. Chin-up![]() | 5 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 5 reps | 60s | |
2. Barbell Deadlift | 5 sets | 10 reps | 60s | |
3. Hanging Leg Raise![]() | 5 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Barbell Bench Press | 5 sets | 10 reps | 60s | |
3. One-Arm Bent-Over Dumbbell Row | 5 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. Barbell Squat | 5 sets | 10 reps | 60s | |
3. Lying Leg Curls | 5 sets | 10 reps | 60s |
See More Similar Workouts
See More More Workouts by Jim Wendler
See More Similiar split workouts
See More Workouts with similar equipment
See More 4 day workouts that are 33 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.