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Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Muscle Group(s): None... | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
2. Barbell Squat | 4 sets | 5 reps | 60s | 75.0% of 1RM |
3. Crossed-Arm Barbell Front Squat![]() | 3 sets | 6 reps | 60s | 35% of 1RM |
4. Barbell Paused Deadlift | 4 sets | 2 reps | 60s | 2 secs
65% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | |
6. Face Pull![]() | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 5 reps | 60s | Touch and Go
77.5% of 1RM |
2. Close-Grip Bench Press![]() | 3 sets | 6 reps | 60s | 60.0% of 1RM |
3. Lat Pulldown | 3 sets | 10 reps | 60s | RPE 7 |
4. Seated Cable Row![]() | 3 sets | 10 reps | 60s | RPE 7 |
5. Rope Pressdown | 3 sets | 10 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | |
2. Pin Squats | 3 sets | 3 reps | 60s | *in the hole
60.0% of 1RM or RPE 6 |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 80.0% of 1RM |
4. Romanian Deadlift | 3 sets | 6 reps | 60s | 50.0% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | Mc Gill's |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 3 reps | 60s | 80.0% of 1RM |
2. Seated Dumbbell Shoulder Press![]() | 3 sets | 5 reps | 60s | RPE 7 |
3. Underhand-Grip Lat Pulldown | 3 sets | 8 reps | 60s | RPE 7 |
4. Seated Cable Row![]() | 3 sets | 8 reps | 60s | |
5. Cable Triceps Pressdown![]() | 3 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
2. Barbell Squat | 4 sets | 6 reps | 60s | 75.0% of 1RM |
3. Crossed-Arm Barbell Front Squat![]() | 3 sets | 8 reps | 60s | 35% of 1RM |
4. Barbell Paused Deadlift | 3 sets | 3 reps | 60s | 2 secs
65% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | |
6. Face Pull![]() | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 6 reps | 60s | Touch and Go
77.5% of 1RM |
2. Close-Grip Bench Press![]() | 3 sets | 8 reps | 60s | 60.0% of 1RM |
3. Pull-up | 4 sets | 8 reps | 60s | RPE 7 |
4. Seated Cable Row![]() | 4 sets | 8 reps | 60s | RPE 7 |
5. Rope Pressdown | 4 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | |
2. Pin Squats | 2 sets | 4 reps | 60s | *in the hole
60.0% of 1RM or RPE 6 |
3. Barbell Deadlift | 4 sets | 4 reps | 60s | 80.0% of 1RM |
4. Romanian Deadlift | 3 sets | 8 reps | 60s | 50.0% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | Mc Gill's |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 4 reps | 60s | 80.0% of 1RM |
2. Seated Dumbbell Shoulder Press![]() | 3 sets | 6 reps | 60s | RPE 7 |
3. Underhand-Grip Lat Pulldown | 4 sets | 6 reps | 60s | RPE 7 |
4. Seated Cable Row![]() | 4 sets | 6 reps | 60s | |
5. Cable Triceps Pressdown![]() | 4 sets | 6 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
2. Barbell Squat | 5 sets | 4 reps | 60s | 77.5% of 1RM |
3. Crossed-Arm Barbell Front Squat![]() | 4 sets | 5 reps | 60s | 37.5% of 1RM |
4. Barbell Paused Deadlift | 4 sets | 2 reps | 60s | 2 secs
65% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | |
6. Face Pull![]() | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 4 reps | 60s | Touch and Go
80% of 1RM |
2. Close-Grip Bench Press![]() | 4 sets | 5 reps | 60s | 62.5% of 1RM |
3. Pull-up | 3 sets | 10 reps | 60s | RPE 7 |
4. Seated Cable Row![]() | 3 sets | 10 reps | 60s | RPE 7 |
5. Rope Pressdown | 3 sets | 10 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | |
2. Pin Squats | 3 sets | 3 reps | 60s | *in the hole
62.5% of 1RM or RPE 6 |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 82.5% of 1RM |
4. Romanian Deadlift | 3 sets | 6 reps | 60s | 52.5% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | Mc Gill's |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 2 reps | 60s | 85.0% of 1RM |
2. Seated Dumbbell Shoulder Press![]() | 3 sets | 5 reps | 60s | RPE 7 |
3. Underhand-Grip Lat Pulldown | 3 sets | 8 reps | 60s | RPE 7 |
4. Seated Cable Row![]() | 3 sets | 8 reps | 60s | |
5. Cable Triceps Pressdown![]() | 3 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
2. Barbell Squat | 5 sets | 4 reps | 60s | 77.5% of 1RM |
3. Barbell Pause Squat | 3 sets | 2 reps | 60s | 2 secs pause
60% of 1RM |
4. Barbell Deadlift | 3 sets | 3 reps | 60s | 75% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | |
6. Face Pull![]() | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 5 reps | 60s | 77.5% of 1RM |
2. Close-Grip Bench Press![]() | 3 sets | 6 reps | 60s | 62.5% of 1RM |
3. Pull-up | 4 sets | 8 reps | 60s | RPE 7 |
4. Seated Cable Row![]() | 4 sets | 8 reps | 60s | RPE 7 |
5. Rope Pressdown | 4 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | |
2. Barbell Squat | 4 sets | 3 reps | 60s | 80% of 1RM or RPE 6.55 |
3. Barbell Deadlift | 4 sets | 4 reps | 60s | 82.5% of 1RM |
4. Barbell Block Pull | 3 sets | 6 reps | 60s | 2-4 pull
80% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | Mc Gill's |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 3 reps | 60s | Competition lift
85.0% of 1RM |
2. Incline Dumbbell Press![]() | 3 sets | 6 reps | 60s | RPE 8 |
3. Underhand-Grip Lat Pulldown | 4 sets | 6 reps | 60s | RPE 8 |
4. Seated Cable Row![]() | 4 sets | 6 reps | 60s | RPE 8 |
5. Cable Triceps Pressdown![]() | 4 sets | 6 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
2. Barbell Squat | 5 sets | 4 reps | 60s | 77.5% of 1RM |
3. Barbell Pause Squat | 2 sets | 3 reps | 60s | 2 secs pause
60% of 1RM |
4. Barbell Deadlift | 3 sets | 4 reps | 60s | 75% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | |
6. Face Pull![]() | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 4 reps | 60s | 80% of 1RM |
2. Close-Grip Bench Press![]() | 3 sets | 5 reps | 60s | 62.5% of 1RM |
3. Pull-up | 4 sets | 10 reps | 60s | RPE 7 |
4. Seated Cable Row![]() | 4 sets | 10 reps | 60s | RPE 7 |
5. Rope Pressdown | 4 sets | 10 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | |
2. Barbell Squat | 4 sets | 2 reps | 60s | 85% of 1RM or RPE 6.55 |
3. Barbell Deadlift | 4 sets | 3 reps | 60s | 85% of 1RM |
4. Barbell Block Pull | 3 sets | 4 reps | 60s | 2-4 pull
82.5% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | Mc Gill's |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 2 reps | 60s | Competition lift
87.5% of 1RM |
2. Incline Dumbbell Press![]() | 3 sets | 5 reps | 60s | RPE 8 |
3. Underhand-Grip Lat Pulldown | 3 sets | 8 reps | 60s | RPE 8 |
4. Seated Cable Row![]() | 3 sets | 8 reps | 60s | RPE 8 |
5. Cable Triceps Pressdown![]() | 3 sets | 8 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | McGIll's |
2. Barbell Squat | 4 sets | 5 reps | 60s | 77.5% of 1RM |
3. Barbell Pause Squat | 2 sets | 4 reps | 60s | 2 secs pause
60% of 1RM |
4. Barbell Deadlift | 4 sets | 3 reps | 60s | 77.5% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | |
6. Face Pull![]() | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 5 reps | 60s | 77.5% of 1RM |
2. Close-Grip Bench Press![]() | 3 sets | 6 reps | 60s | 62.5% of 1RM |
3. Pull-up | 3 sets | 8 reps | 60s | RPE 7 |
4. Seated Cable Row![]() | 3 sets | 8 reps | 60s | RPE 7 |
5. Rope Pressdown | 3 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | |
2. Barbell Squat | 4 sets | 3 reps | 60s | 80% of 1RM or RPE 6.55 |
3. Barbell Deadlift | 4 sets | 2 reps | 60s | 87.5% of 1RM |
4. Barbell Block Pull | 3 sets | 5 reps | 60s | 2-4 pull
80% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | Mc Gill's |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 3 reps | 60s | Competition lift
85% of 1RM |
2. Incline Dumbbell Press![]() | 3 sets | 6 reps | 60s | RPE 8 |
3. Underhand-Grip Lat Pulldown | 3 sets | 6 reps | 60s | RPE 8 |
4. Seated Cable Row![]() | 3 sets | 6 reps | 60s | RPE 8 |
5. Cable Triceps Pressdown![]() | 3 sets | 6 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | McGill's |
2. Barbell Squat | 4 sets | 4 reps | 60s | 75% of 1RM |
3. Barbell Pause Squat | 3 sets | 2 reps | 60s | 2 secs pause
60% of 1RM |
4. Barbell Deadlift | 4 sets | 2 reps | 60s | 75% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | |
6. Face Pull![]() | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 4 reps | 60s | 75% of 1RM |
2. Close-Grip Bench Press![]() | 3 sets | 5 reps | 60s | 60% of 1RM |
3. Pull-up | 3 sets | 7 reps | 60s | RPE 7 |
4. Seated Cable Row![]() | 3 sets | 7 reps | 60s | RPE 7 |
5. Rope Pressdown | 3 sets | 7 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | |
2. Barbell Squat | 3 sets | 2 reps | 60s | 87.5% of 1RM or RPE 6.55 |
3. Barbell Deadlift | 3 sets | 3 reps | 60s | 87.5% of 1RM |
4. Barbell Block Pull | 3 sets | 3 reps | 60s | 2-4 pull
85% of 1RM |
5. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | Mc Gill's |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 2 reps | 60s | Competition lift
90% of 1RM |
2. Incline Dumbbell Press![]() | 3 sets | 5 reps | 60s | RPE 8 |
3. Underhand-Grip Lat Pulldown | 3 sets | 5 reps | 60s | RPE 8 |
4. Seated Cable Row![]() | 3 sets | 5 reps | 60s | RPE 8 |
5. Cable Triceps Pressdown![]() | 3 sets | 5 reps | 60s | RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | McGill's |
2. Barbell Squat | 3 sets | 5 reps | 60s | 70% of 1RM |
3. Barbell Deadlift | 3 sets | 5 reps | 60s | 70% of 1RM |
4. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | |
5. Face Pull![]() | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 5 reps | 60s | 70% of 1RM |
2. Pull-up | 3 sets | 8 reps | 60s | RPE 7 |
3. Rope Pressdown | 3 sets | 8 reps | 60s | RPE 7 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bird Dog | 3 sets | 5 reps | 60s | |
2. Barbell Squat | 3 sets | 3 reps | 60s | 75% of 1RM |
3. Barbell Deadlift | 3 sets | 3 reps | 60s | 75% of 1RM |
4. Stir the Pot on Exercise Ball![]() | 3 sets | 10 reps | 60s | Mc Gill's |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 3 reps | 60s | Competition lift
75% of 1RM |
2. Seated Cable Row![]() | 3 sets | 8 reps | 60s | RPE 7 |
3. Cable Triceps Pressdown![]() | 3 sets | 6 reps | 60s | RPE 7 |
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