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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. Barbell Bench Press | 4 sets | 5 reps | 120s | |
1B. Pull-up | 4 sets | 5 reps | 120s | |
2A. Seated Barbell Military Press | 5 sets | 5 reps | 60s | |
2B. Pendlay Row | 5 sets | 5 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 sets | 5 reps | 120s | |
1B. Romanian Deadlift | 3 sets | 5 reps | 120s | |
2A. Dumbbell Bulgarian Split Squat![]() | 2 sets | 5 reps | 120s | Use straps for grip support |
2B. Barbell Good-morning | 2 sets | 5 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Deadlift | 5 sets | 5 reps | 120s | |
1B. Seated Dumbbell Shoulder Press![]() | 5 sets | 5 reps | 120s | |
2A. Romanian Deadlift | 5 sets | 5 reps | 120s | |
2B. Dips![]() | 5 sets | 5 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 4 sets | 5 reps | 120s | |
1B. Pull-up | 4 sets | 5 reps | 120s | |
2A. Seated Barbell Military Press | 5 sets | 5 reps | 60s | |
2B. Pendlay Row | 5 sets | 5 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 sets | 5 reps | 120s | |
1B. Romanian Deadlift | 3 sets | 5 reps | 120s | |
2A. Dumbbell Bulgarian Split Squat![]() | 2 sets | 5 reps | 120s | Use straps for grip support |
2B. Barbell Good-morning | 2 sets | 5 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Deadlift | 5 sets | 5 reps | 120s | |
1B. Seated Dumbbell Shoulder Press![]() | 5 sets | 5 reps | 120s | |
2A. Romanian Deadlift | 5 sets | 5 reps | 120s | |
2B. Dips![]() | 5 sets | 5 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 4 sets | 5 reps | 120s | |
1B. Pull-up | 4 sets | 5 reps | 120s | |
2A. Seated Barbell Military Press | 5 sets | 5 reps | 60s | |
2B. Pendlay Row | 5 sets | 5 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 sets | 5 reps | 120s | |
1B. Romanian Deadlift | 3 sets | 5 reps | 120s | |
2A. Dumbbell Bulgarian Split Squat![]() | 2 sets | 5 reps | 120s | Use straps for grip support |
2B. Barbell Good-morning | 2 sets | 5 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Deadlift | 5 sets | 5 reps | 120s | |
1B. Seated Dumbbell Shoulder Press![]() | 5 sets | 5 reps | 120s | |
2A. Romanian Deadlift | 5 sets | 5 reps | 120s | |
2B. Dips![]() | 5 sets | 5 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 4 sets | 5 reps | 120s | |
1B. Pull-up | 4 sets | 5 reps | 120s | |
2A. Seated Barbell Military Press | 5 sets | 5 reps | 60s | |
2B. Pendlay Row | 5 sets | 5 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 sets | 5 reps | 120s | |
1B. Romanian Deadlift | 3 sets | 5 reps | 120s | |
2A. Dumbbell Bulgarian Split Squat![]() | 2 sets | 5 reps | 120s | Use straps for grip support |
2B. Barbell Good-morning | 2 sets | 5 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Deadlift | 5 sets | 5 reps | 120s | |
1B. Seated Dumbbell Shoulder Press![]() | 5 sets | 5 reps | 120s | |
2A. Romanian Deadlift | 5 sets | 5 reps | 120s | |
2B. Dips![]() | 5 sets | 5 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 4 sets | 5 reps | 120s | |
1B. Pull-up | 4 sets | 5 reps | 120s | |
2A. Seated Barbell Military Press | 5 sets | 5 reps | 60s | |
2B. Pendlay Row | 5 sets | 5 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 sets | 5 reps | 120s | |
1B. Romanian Deadlift | 3 sets | 5 reps | 120s | |
2A. Dumbbell Bulgarian Split Squat![]() | 2 sets | 5 reps | 120s | Use straps for grip support |
2B. Barbell Good-morning | 2 sets | 5 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Deadlift | 5 sets | 5 reps | 120s | |
1B. Seated Dumbbell Shoulder Press![]() | 5 sets | 5 reps | 120s | |
2A. Romanian Deadlift | 5 sets | 5 reps | 120s | |
2B. Dips![]() | 5 sets | 5 reps | 120s |
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