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Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Incline Dumbbell Press![]() | 2 - 4 sets | 6 - 10 reps | 120s | 60 Degree Incline |
1B. Incline Dumbbell Press![]() | 2 - 4 sets | AMAP reps | 120s | 30 Degree Incline |
1C. Dumbbell Bench Press![]() | 2 - 4 sets | AMAP reps | 120s | |
2A. Romanian Deadlift | 2 - 4 sets | 6 - 10 reps | 120s | Front Foot Elevated |
2B. Romanian Deadlift | 2 - 4 sets | AMAP reps | 120s | Normal Grip non elevated |
2C. Snatch Grip Romanian Deadlift![]() | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Narrow Stance Hack Squats | 2 - 4 sets | 6 - 10 reps | 120s | |
1B. Machine Hack Squat![]() | 2 - 4 sets | AMAP reps | 120s | Normal Stance |
1C. Machine Hack Squat![]() | 2 - 4 sets | AMAP reps | 120s | Wide Stance |
2A. Wide-Grip Pulldown Behind The Neck | 2 - 4 sets | 6 - 10 reps | 120s | |
2B. Lat Pulldown | 2 - 4 sets | AMAP reps | 120s | |
2C. 45-Degrees Lat Pulldown | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Dumbbell Arnold Press![]() | 2 - 4 sets | 6 - 10, AMAP, AMAP, AMAP reps | 120s | |
1B. Seated Dumbbell Shoulder Press![]() | 2 - 4 sets | AMAP reps | 120s | |
1C. Barbell Push Press | 2 - 4 sets | AMAP reps | 120s | |
2A. Dumbbell Prone Incline Curl![]() | 2 - 4 sets | 6 - 10 reps | 120s | |
2B. Standing Dumbbell Biceps Curl | 2 - 4 sets | AMAP reps | 120s | |
2C. Standing Hammer Curl | 2 - 4 sets | AMAP reps | 120s | |
3A. Close-Grip Bench Press![]() | 2 - 4 sets | 6 - 10 reps | 120s | |
3B. Close-Grip Bench Press![]() | 2 - 4 sets | AMAP reps | 120s | Wider grip compared to the first close grip |
3C. Barbell Bench Press | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Incline Dumbbell Press![]() | 2 - 4 sets | 6 - 10 reps | 120s | 60 Degree Incline |
1B. Incline Dumbbell Press![]() | 2 - 4 sets | AMAP reps | 120s | 30 Degree Incline |
1C. Dumbbell Bench Press![]() | 2 - 4 sets | AMAP reps | 120s | |
2A. Romanian Deadlift | 2 - 4 sets | 6 - 10 reps | 120s | Front Foot Elevated |
2B. Romanian Deadlift | 2 - 4 sets | AMAP reps | 120s | Normal Grip non elevated |
2C. Snatch Grip Romanian Deadlift![]() | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Narrow Stance Hack Squats | 2 - 4 sets | 6 - 10 reps | 120s | |
1B. Machine Hack Squat![]() | 2 - 4 sets | AMAP reps | 120s | Normal Stance |
1C. Machine Hack Squat![]() | 2 - 4 sets | AMAP reps | 120s | Wide Stance |
2A. Wide-Grip Pulldown Behind The Neck | 2 - 4 sets | 6 - 10 reps | 120s | |
2B. Lat Pulldown | 2 - 4 sets | AMAP reps | 120s | |
2C. 45-Degrees Lat Pulldown | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Dumbbell Arnold Press![]() | 2 - 4 sets | 6 - 10, AMAP, AMAP, AMAP reps | 120s | |
1B. Seated Dumbbell Shoulder Press![]() | 2 - 4 sets | AMAP reps | 120s | |
1C. Barbell Push Press | 2 - 4 sets | AMAP reps | 120s | |
2A. Dumbbell Prone Incline Curl![]() | 2 - 4 sets | 6 - 10 reps | 120s | |
2B. Standing Dumbbell Biceps Curl | 2 - 4 sets | AMAP reps | 120s | |
2C. Standing Hammer Curl | 2 - 4 sets | AMAP reps | 120s | |
3A. Close-Grip Bench Press![]() | 2 - 4 sets | 6 - 10 reps | 120s | |
3B. Close-Grip Bench Press![]() | 2 - 4 sets | AMAP reps | 120s | Wider grip compared to the first close grip |
3C. Barbell Bench Press | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Incline Dumbbell Press![]() | 2 - 4 sets | 6 - 10 reps | 120s | 60 Degree Incline |
1B. Incline Dumbbell Press![]() | 2 - 4 sets | AMAP reps | 120s | 30 Degree Incline |
1C. Dumbbell Bench Press![]() | 2 - 4 sets | AMAP reps | 120s | |
2A. Romanian Deadlift | 2 - 4 sets | 6 - 10 reps | 120s | Front Foot Elevated |
2B. Romanian Deadlift | 2 - 4 sets | AMAP reps | 120s | Normal Grip non elevated |
2C. Snatch Grip Romanian Deadlift![]() | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Narrow Stance Hack Squats | 2 - 4 sets | 6 - 10 reps | 120s | |
1B. Machine Hack Squat![]() | 2 - 4 sets | AMAP reps | 120s | Normal Stance |
1C. Machine Hack Squat![]() | 2 - 4 sets | AMAP reps | 120s | Wide Stance |
2A. Wide-Grip Pulldown Behind The Neck | 2 - 4 sets | 6 - 10 reps | 120s | |
2B. Lat Pulldown | 2 - 4 sets | AMAP reps | 120s | |
2C. 45-Degrees Lat Pulldown | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Dumbbell Arnold Press![]() | 2 - 4 sets | 6 - 10, AMAP, AMAP, AMAP reps | 120s | |
1B. Seated Dumbbell Shoulder Press![]() | 2 - 4 sets | AMAP reps | 120s | |
1C. Barbell Push Press | 2 - 4 sets | AMAP reps | 120s | |
2A. Dumbbell Prone Incline Curl![]() | 2 - 4 sets | 6 - 10 reps | 120s | |
2B. Standing Dumbbell Biceps Curl | 2 - 4 sets | AMAP reps | 120s | |
2C. Standing Hammer Curl | 2 - 4 sets | AMAP reps | 120s | |
3A. Close-Grip Bench Press![]() | 2 - 4 sets | 6 - 10 reps | 120s | |
3B. Close-Grip Bench Press![]() | 2 - 4 sets | AMAP reps | 120s | Wider grip compared to the first close grip |
3C. Barbell Bench Press | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Incline Dumbbell Press![]() | 2 - 4 sets | 6 - 10 reps | 120s | 60 Degree Incline |
1B. Incline Dumbbell Press![]() | 2 - 4 sets | AMAP reps | 120s | 30 Degree Incline |
1C. Dumbbell Bench Press![]() | 2 - 4 sets | AMAP reps | 120s | |
2A. Romanian Deadlift | 2 - 4 sets | 6 - 10 reps | 120s | Front Foot Elevated |
2B. Romanian Deadlift | 2 - 4 sets | AMAP reps | 120s | Normal Grip non elevated |
2C. Snatch Grip Romanian Deadlift![]() | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Narrow Stance Hack Squats | 2 - 4 sets | 6 - 10 reps | 120s | |
1B. Machine Hack Squat![]() | 2 - 4 sets | AMAP reps | 120s | Normal Stance |
1C. Machine Hack Squat![]() | 2 - 4 sets | AMAP reps | 120s | Wide Stance |
2A. Wide-Grip Pulldown Behind The Neck | 2 - 4 sets | 6 - 10 reps | 120s | |
2B. Lat Pulldown | 2 - 4 sets | AMAP reps | 120s | |
2C. 45-Degrees Lat Pulldown | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Dumbbell Arnold Press![]() | 2 - 4 sets | 6 - 10, AMAP, AMAP, AMAP reps | 120s | |
1B. Seated Dumbbell Shoulder Press![]() | 2 - 4 sets | AMAP reps | 120s | |
1C. Barbell Push Press | 2 - 4 sets | AMAP reps | 120s | |
2A. Dumbbell Prone Incline Curl![]() | 2 - 4 sets | 6 - 10 reps | 120s | |
2B. Standing Dumbbell Biceps Curl | 2 - 4 sets | AMAP reps | 120s | |
2C. Standing Hammer Curl | 2 - 4 sets | AMAP reps | 120s | |
3A. Close-Grip Bench Press![]() | 2 - 4 sets | 6 - 10 reps | 120s | |
3B. Close-Grip Bench Press![]() | 2 - 4 sets | AMAP reps | 120s | Wider grip compared to the first close grip |
3C. Barbell Bench Press | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Incline Dumbbell Press![]() | 2 - 4 sets | 6 - 10 reps | 120s | 60 Degree Incline |
1B. Incline Dumbbell Press![]() | 2 - 4 sets | AMAP reps | 120s | 30 Degree Incline |
1C. Dumbbell Bench Press![]() | 2 - 4 sets | AMAP reps | 120s | |
2A. Romanian Deadlift | 2 - 4 sets | 6 - 10 reps | 120s | Front Foot Elevated |
2B. Romanian Deadlift | 2 - 4 sets | AMAP reps | 120s | Normal Grip non elevated |
2C. Snatch Grip Romanian Deadlift![]() | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Narrow Stance Hack Squats | 2 - 4 sets | 6 - 10 reps | 120s | |
1B. Machine Hack Squat![]() | 2 - 4 sets | AMAP reps | 120s | Normal Stance |
1C. Machine Hack Squat![]() | 2 - 4 sets | AMAP reps | 120s | Wide Stance |
2A. Wide-Grip Pulldown Behind The Neck | 2 - 4 sets | 6 - 10 reps | 120s | |
2B. Lat Pulldown | 2 - 4 sets | AMAP reps | 120s | |
2C. 45-Degrees Lat Pulldown | 2 - 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Dumbbell Arnold Press![]() | 2 - 4 sets | 6 - 10, AMAP, AMAP, AMAP reps | 120s | |
1B. Seated Dumbbell Shoulder Press![]() | 2 - 4 sets | AMAP reps | 120s | |
1C. Barbell Push Press | 2 - 4 sets | AMAP reps | 120s | |
2A. Dumbbell Prone Incline Curl![]() | 2 - 4 sets | 6 - 10 reps | 120s | |
2B. Standing Dumbbell Biceps Curl | 2 - 4 sets | AMAP reps | 120s | |
2C. Standing Hammer Curl | 2 - 4 sets | AMAP reps | 120s | |
3A. Close-Grip Bench Press![]() | 2 - 4 sets | 6 - 10 reps | 120s | |
3B. Close-Grip Bench Press![]() | 2 - 4 sets | AMAP reps | 120s | Wider grip compared to the first close grip |
3C. Barbell Bench Press | 2 - 4 sets | AMAP reps | 120s |
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