Experience
Free personalized workout plan
By Diego Ricuarte
Experience
Days per week
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If you’ve read the myworkouts.io Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequ
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Source
Average Exertion
Average Cardio Intensity
Workout Type
Experience
Time
Goals
If you’ve read the myworkouts.io Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequ
Show More
Equipment
Barbell, Bench, Cable, Dumbbell, Machine, Pull up barAvg Exertion
Workout Type
Avg Cardio Intensity
Source
Day 1: Push Day | Day 2: Pull Day | Day 3: Leg Day | Day 4: Upper Body Day | Day 5: Lower Body Day | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 10 - 12, 10 - 12, 8 - 10 reps | 90s | |
2. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 10 - 12, 10 - 12, 8 - 10 reps | 90s | Warm up using just the bar and ultra-slow reps. Focus on form before adding weight. |
3. Incline Dumbbell Press![]() | 3 sets | 10 - 12, 10 - 12, 8 - 10 reps | 90s | |
4. Pec Dec | 3 sets | 10 - 12, 10 - 12, 8 - 10 reps | 60s | Only slightly bend elbows, keep that bend consistent. |
5. Dumbbell Lateral Raise![]() | 3 sets | 10 - 12, 10 - 12, 8 - 10 reps | 60s | Keep shoulders back and down. |
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