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Free personalized workout plan
Day 1: Monday - Workout A | Day 2: Rest | Day 3: Wednesday - Workout B | Day 4: Rest | Day 5: Friday - Workout C | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 - 5 sets | 5 reps | 180s | |
2. Dumbbell Step-Up![]() | 3 - 5 sets | 5 reps | 180s | |
3. Single Leg Hip Bridge | 5 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 - 5 sets | 5 reps | 180s | |
2. Dumbbell Jump Squat![]() | 3 - 5 sets | 5 reps | 180s | |
3. Glute Kickback![]() | 5 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Hip Thrust with Bench | 3 - 5 sets | 5 reps | 180s | |
2. Single-Leg Deadlift with Barbell![]() | 3 - 5 sets | 5 reps | 180s | |
3. Kettlebell Swing![]() | 5 sets | 10 - 15 reps | 60s |
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