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Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
All exercises should be done in a row, like a circuit. Pause 60 seconds between exercises, and take a 90 seconds rest after 5th exercise.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Romanian Deadlift | 5 sets | 20 reps | 90s | |
1B. Incline Bench Cable Row (Rope Extension)![]() | 5 sets | 20 reps | 90s | |
1C. Push-up | 5 sets | 20 reps | 90s | |
1D. Bodyweight Lunge | 5 sets | 20 reps | 90s | |
1E. Mountain Climber | 5 sets | 20 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Inverted Row![]() | 5 sets | 20 reps | 60s | A1 Rest 60 seconds before A2 |
1B. Cable Chest Press![]() | 5 sets | 20 reps | 60s | A2 Rest 60 seconds before A1 |
2A. Barbell Squat | 5 sets | 20 reps | 90s | B1 Rest 60 seconds before B2 |
2B. Hanging Leg Raise![]() | 5 sets | 20 reps | 90s | B2 Rest 60 seconds before B3 |
2C. Machine Hack Squat![]() | 5 sets | 20 reps | 90s | B3 Rest 90 seconds before B1 |
Same principles like on monday, whole workout is a circuit, rest 60 seconds between exercises, and 90 seconds after 5th exercise.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Step-Up | 5 sets | 20 reps | 90s | |
1B. Banded Upright Row | 5 sets | 20 reps | 90s | |
1C. 45-Degrees Lat Pulldown | 5 sets | 20 reps | 90s | |
1D. Alternate Seated Palms In Dumbbell Press![]() | 5 sets | 20 reps | 90s | |
1E. Kneeling Ab Wheel![]() | 5 sets | 20 reps | 90s |
All exercises should be done in a row, like a circuit. Pause 60 seconds between exercises, and take a 90 seconds rest after 5th exercise.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Romanian Deadlift | 5 sets | 20 reps | 90s | |
1B. Incline Bench Cable Row (Rope Extension)![]() | 5 sets | 20 reps | 90s | |
1C. Push-up | 5 sets | 20 reps | 90s | |
1D. Bodyweight Lunge | 5 sets | 20 reps | 90s | |
1E. Mountain Climber | 5 sets | 20 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Inverted Row![]() | 5 sets | 20 reps | 60s | A1 Rest 60 seconds before A2 |
1B. Cable Chest Press![]() | 5 sets | 20 reps | 60s | A2 Rest 60 seconds before A1 |
2A. Barbell Squat | 5 sets | 20 reps | 90s | B1 Rest 60 seconds before B2 |
2B. Hanging Leg Raise![]() | 5 sets | 20 reps | 90s | B2 Rest 60 seconds before B3 |
2C. Machine Hack Squat![]() | 5 sets | 20 reps | 90s | B3 Rest 90 seconds before B1 |
Same principles like on monday, whole workout is a circuit, rest 60 seconds between exercises, and 90 seconds after 5th exercise.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Step-Up | 5 sets | 20 reps | 90s | |
1B. Banded Upright Row | 5 sets | 20 reps | 90s | |
1C. 45-Degrees Lat Pulldown | 5 sets | 20 reps | 90s | |
1D. Alternate Seated Palms In Dumbbell Press![]() | 5 sets | 20 reps | 90s | |
1E. Kneeling Ab Wheel![]() | 5 sets | 20 reps | 90s |
All exercises should be done in a row, like a circuit. Pause 60 seconds between exercises, and take a 90 seconds rest after 5th exercise.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Romanian Deadlift | 5 sets | 20 reps | 90s | |
1B. Incline Bench Cable Row (Rope Extension)![]() | 5 sets | 20 reps | 90s | |
1C. Push-up | 5 sets | 20 reps | 90s | |
1D. Bodyweight Lunge | 5 sets | 20 reps | 90s | |
1E. Mountain Climber | 5 sets | 20 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Inverted Row![]() | 5 sets | 20 reps | 60s | A1 Rest 60 seconds before A2 |
1B. Cable Chest Press![]() | 5 sets | 20 reps | 60s | A2 Rest 60 seconds before A1 |
2A. Barbell Squat | 5 sets | 20 reps | 90s | B1 Rest 60 seconds before B2 |
2B. Hanging Leg Raise![]() | 5 sets | 20 reps | 90s | B2 Rest 60 seconds before B3 |
2C. Machine Hack Squat![]() | 5 sets | 20 reps | 90s | B3 Rest 90 seconds before B1 |
Same principles like on monday, whole workout is a circuit, rest 60 seconds between exercises, and 90 seconds after 5th exercise.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Step-Up | 5 sets | 20 reps | 90s | |
1B. Banded Upright Row | 5 sets | 20 reps | 90s | |
1C. 45-Degrees Lat Pulldown | 5 sets | 20 reps | 90s | |
1D. Alternate Seated Palms In Dumbbell Press![]() | 5 sets | 20 reps | 90s | |
1E. Kneeling Ab Wheel![]() | 5 sets | 20 reps | 90s |
All exercises should be done in a row, like a circuit. Pause 60 seconds between exercises, and take a 90 seconds rest after 5th exercise.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Romanian Deadlift | 5 sets | 20 reps | 90s | |
1B. Incline Bench Cable Row (Rope Extension)![]() | 5 sets | 20 reps | 90s | |
1C. Push-up | 5 sets | 20 reps | 90s | |
1D. Bodyweight Lunge | 5 sets | 20 reps | 90s | |
1E. Mountain Climber | 5 sets | 20 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Inverted Row![]() | 5 sets | 20 reps | 60s | A1 Rest 60 seconds before A2 |
1B. Cable Chest Press![]() | 5 sets | 20 reps | 60s | A2 Rest 60 seconds before A1 |
2A. Barbell Squat | 5 sets | 20 reps | 90s | B1 Rest 60 seconds before B2 |
2B. Hanging Leg Raise![]() | 5 sets | 20 reps | 90s | B2 Rest 60 seconds before B3 |
2C. Machine Hack Squat![]() | 5 sets | 20 reps | 90s | B3 Rest 90 seconds before B1 |
Same principles like on monday, whole workout is a circuit, rest 60 seconds between exercises, and 90 seconds after 5th exercise.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Step-Up | 5 sets | 20 reps | 90s | |
1B. Banded Upright Row | 5 sets | 20 reps | 90s | |
1C. 45-Degrees Lat Pulldown | 5 sets | 20 reps | 90s | |
1D. Alternate Seated Palms In Dumbbell Press![]() | 5 sets | 20 reps | 90s | |
1E. Kneeling Ab Wheel![]() | 5 sets | 20 reps | 90s |
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