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Upper / Lower / Full Body / Upper / Lower / Full Body Workout Plan

By Myworkouts

Experience
Intermediate (2-3 years)
Time
50 minutes/day | 6 days/week
Good for
Build Muscle, Bodybuilding
Equipment
Barbell, Flat Bench, Pull up bar, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, Bodyweight, Seated Leg Curl Machine, Seated Calf Raise Machine, Loop Bands, Handle Resistance Bands, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, EZ Bar, 1 x Dumbbell, 45 Degree Leg Press Machine, Exercise Ball, Other
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Myworkout's Foundational Upper Body Workout Plan A

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Barbell Bench Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Pendlay Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Standing Barbell Military Press (AKA Overhead Press)
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

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4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Rope Cable Triceps Extension
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Myworkout's Foundational Lower Body Day C

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Barbell Back Squat
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Farmer Carry (Single arm)
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Single Leg Split Squat
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lever Seated Leg Curl
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Myworkout's Foundational Full Body Day C

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Banded Pushup
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lateral burpee
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Resistance Band Bicep Curl
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Straight Arm Pulldown with Resistance Band
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Resistance Band Deadlifts
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Resistance Band Alternating Reverse Lunge to Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Plank Leg Raise
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Myworkout's Foundational Upper Body Workout Plan B

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Dumbbell Bench Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Reverse Grip Incline Bench Two Arm Dumbbell Row
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Dumbbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lat Pulldown
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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EZ-Bar Curl
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Lying Triceps Extension
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Myworkout's Foundational Lower Body Day B

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Goblet Squat
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Split Squat
4 sets, 10 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Hip Thrust with Bench
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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45 Degree Leg Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Ball Leg Curl
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Seated Calf Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Myworkout's Foundational Full Body Day B

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Banded One-Arm Chest Press
4 sets, 5 reps, (rest 60s)
Left arm
Time between exercises: 60s
Tempo: 1/0/1/0
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Banded One-Arm Chest Press
4 sets, 8 reps, (rest 60s)
Right arm
Time between exercises: 60s
Tempo: 1/0/1/0
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Lateral Raise - With Bands
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Row with Resistance Band
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Banded Front Squat
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Burpee
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Crunches
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Tue Oct 19 2021 02:10:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 02:10:02 GMT+0000 (Coordinated Universal Time)

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