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Free personalized workout plan
Day 1: Monday - Upper Workout | Day 2: Tuesday - Lower Workout | Day 3: Rest | Day 4: Thursday - Upper Workout | Day 5: Friday - Lower Workout | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 3 sets | 8 - 12 reps | 60s | |
2. Push-up | 3 sets | 8 - 12 reps | 60s | |
3. Dumbbell Bench Press![]() | 3 sets | 8 - 12 reps | 60s | |
4. Bent Over Two-Dumbbell Row | 3 sets | 8 - 12 reps | 60s | |
5. Standing Dumbbell Press | 3 sets | 8 - 12 reps | 60s | |
6A. Suspension Push-up | 3 sets | 8 - 12 reps | 60s | |
6B. Suspended Inverted Row | 3 sets | 8 - 12 reps | 60s | |
7. Dumbbell Lateral Raise![]() | 3 sets | 8 - 12 reps | 60s | |
8. Rear Delt Raise | 3 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 8 - 12 reps | 60s | |
2. 45 Degree Leg Press | 3 sets | 8 - 12 reps | 60s | |
3. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | |
4. Stiff-Legged Dumbbell Deadlift | 3 sets | 8 - 12 reps | 60s | |
5A. Suspended Split Squat | 3 sets | 12 - 15 reps | 60s | Each Leg |
5B. Suspension Single Leg Squat | 3 sets | 12 - 15 reps | 60s | Each Leg |
6. Crunches![]() | 3 sets | 20 reps | 60s | |
7. Hanging Straight Leg Raise![]() | 3 sets | 12 reps | 60s | |
8. Plank | 3 sets | 30s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Inverted Row![]() | 3 sets | 8 - 12 reps | 60s | |
2. Chest Dips![]() | 3 sets | 8 - 12 reps | 60s | |
3. Seated Dumbbell Arnold Press![]() | 3 sets | 8 - 12 reps | 60s | |
4. Lat Pulldown | 3 sets | 8 - 12 reps | 60s | |
5. Incline Dumbbell Press![]() | 3 sets | 8 - 12 reps | 60s | |
6. Front Two-Dumbbell Raise![]() | 3 sets | 8 - 12 reps | 60s | |
7. Seated Cable Row![]() | 3 sets | 8 - 12 reps | 60s | |
8. Kettlebell Swing![]() | 3 sets | 30 reps | 60s | |
9. Suitcase Dumbbell Carry | 3 sets | 15 reps | 60s | 20 steps (10 each way) |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Squat![]() | 3 sets | 8 - 12 reps | 60s | |
2. Machine Hack Squat![]() | 3 sets | 8 - 12 reps | 60s | |
3. Seated Leg Curl | 3 sets | 8 - 12 reps | 60s | |
4. Stiff-Legged Dumbbell Deadlift | 3 sets | 8 - 12 reps | 60s | |
5. Medicine Ball Squat Jump | 3 sets | 12 - 15 reps | 60s | |
6. Bodyweight Reverse Lunge | 3 sets | 12 - 15 reps | 60s | |
7. Crunches![]() | 3 sets | 20 reps | 60s | |
8. Hanging Straight Leg Raise![]() | 3 sets | 12 reps | 60s | |
9. Plank | 3 sets | 30s | 60s |
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