Chest & Back / Shoulders & Arms / Legs & Abs / Upper / Lower Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 65 minutes/day | 5 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
60%
Average Cardio Intensity
info-icon
30%

Split workout that breaks up

  • Chest Day & Back Day
  • Shoulders & Arms Day
  • Leg Day & Abs Day
  • Upper Body Day
  • Lower Body Day
Show More
ExpandMore
Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets5 reps60s
2.Dumbbell Bench Press
4 sets8 reps60s
3.Barbell Incline Bench Press
3 sets8 reps60s
4.Dumbbell Decline Bench Press
3 sets8 reps60s
5.Bent Over Barbell Row
4 sets5 reps60s
6.One-Arm Bent-Over Dumbbell Row
4 sets8 reps60s
7.Lying T-Bar Row
4 sets8 reps60s
8.Pull-up
3 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Standing Barbell Military Press (AKA Overhead Press)
4 sets5 reps60s
2.Arnold Press
4 sets8 reps60s
3.Barbell Shrug
4 sets8 reps60s
4.Seated Dumbbell Biceps Curl
4 sets8 reps60s
5.Alternating Incline Dumbbell Biceps Curl
4 sets8 reps60s
6.EZ-Bar Curl
3 sets8 reps60s
7.EZ-Bar Skullcrusher
4 sets8 reps60s
8.Weighted Bench Dip
4 sets8 reps60s
9.Rope Cable Triceps Extension
3 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
4 sets5 reps60s
2.Dumbbell Bulgarian Split Squat

See Exercise Notes

4 sets8 reps60s
3.Kettlebell Goblet Reverse Lunge

See Exercise Notes

4 sets8 reps60s
4.Seated Calf Raise Machine
4 sets12 reps60s
5.Weighted Decline Situp
4 sets6 reps60s
6.Chair Leg Raise
4 sets8 reps60s
7.Russian Twist

See Exercise Notes

3 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Bench Press
4 sets10 reps60s
2.Reverse Grip Incline Bench Two Arm Dumbbell Row
4 sets10 reps60s
3.Seated Dumbbell Shoulder Press
4 sets10 reps60s
4.Lat Pulldown
4 sets10 reps60s
5.EZ-Bar Curl
4 sets10 reps60s
6.Dumbbell Lying Triceps Extension
4 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Goblet Squat
4 sets10 reps60s
2.Barbell Split Squat

See Exercise Notes

4 sets10 reps60s
3.Barbell Hip Thrust with Bench
4 sets10 reps60s
4.45 Degree Leg Press
4 sets10 reps60s
5.Ball Leg Curl
4 sets10 reps60s
6.Barbell Seated Calf Raise
4 sets10 reps60s

Date Created: 10/8/2021, UTC


Last Updated: 12/6/2021, UTC





Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.