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Free personalized workout plan
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Workout Overview
Week 1
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: Rest | Day 7: Rest |
Next Week
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 |
2. Incline Dumbbell Press ▶ | 3 - 4 sets | 8 - 10 reps | 90s | 2110 |
3. Cable Standing Fly ▶ | 2 - 3 sets | 15 - 20 reps | 60s | 2010 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Sumo Deadlift | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | |
2. Dumbbell Bulgarian Split Squat ▶ | 3 - 4 sets | 8 - 10 reps | 120s | 3110 |
3. One Leg 45 Degree Leg Press ▶ | 2 - 3 sets | 12 - 15 reps | 60s | 2110 |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Close Grip Pull Up ▶ | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps. |
2. Incline Bench Barbell Row ▶ | 3 - 4 sets | 8 - 10 reps | 90s | 41x0 |
| 3. Straight-Arm Pulldown | 2 - 3 sets | 15 - 20 reps | 60s | 20x0 |
Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 |
| 2. Incline Dumbbell Press▶ | 3 - 4 sets | 8 - 10 reps | 90s | 2110 |
| 3. Cable Standing Fly▶ | 2 - 3 sets | 15 - 20 reps | 60s | 2010 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Sumo Deadlift | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | |
| 2. Dumbbell Bulgarian Split Squat▶ | 3 - 4 sets | 8 - 10 reps | 120s | 3110 |
| 3. One Leg 45 Degree Leg Press▶ | 2 - 3 sets | 12 - 15 reps | 60s | 2110 |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Close Grip Pull Up▶ | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps. |
| 2. Incline Bench Barbell Row▶ | 3 - 4 sets | 8 - 10 reps | 90s | 41x0 |
| 3. Straight-Arm Pulldown | 2 - 3 sets | 15 - 20 reps | 60s | 20x0 |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 |
| 2. Incline Dumbbell Press▶ | 3 - 4 sets | 8 - 10 reps | 90s | 2110 |
| 3. Cable Standing Fly▶ | 2 - 3 sets | 15 - 20 reps | 60s | 2010 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Sumo Deadlift | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | |
| 2. Dumbbell Bulgarian Split Squat▶ | 3 - 4 sets | 8 - 10 reps | 120s | 3110 |
| 3. One Leg 45 Degree Leg Press▶ | 2 - 3 sets | 12 - 15 reps | 60s | 2110 |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Close Grip Pull Up▶ | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps. |
| 2. Incline Bench Barbell Row▶ | 3 - 4 sets | 8 - 10 reps | 90s | 41x0 |
| 3. Straight-Arm Pulldown | 2 - 3 sets | 15 - 20 reps | 60s | 20x0 |
Date Created: 12/13/18, 12:21 PM
Last Updated: 8/17/20, 4:39 PM
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