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

By Myworkouts

Experience
Intermediate (2-3 years)
Time
45 minutes/day | 5 days/week
Good for
Build Muscle, Bodybuilding, Gain Strength
Equipment
Barbell, Flat Bench, Pull up bar, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Weight Plate, Vertical Knee Raise, Bodyweight, 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


Upper Body

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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
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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
Show Alternative Exercises

Lower Body

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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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Dumbbell Bulgarian Split Squat
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Leg Extensions
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lever Seated Leg Curl
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Calf Raise Machine
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Weighted Decline Situp
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chair Leg Raise
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Sprinter Sit up
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Tempo: 1/0/1/0
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Plank
3 sets, 60s, (rest 30s)
Time between exercises: 60s
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Upper Body

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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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Lower Body

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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)
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
Show Alternative Exercises
Barbell Seated Calf Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Tue Oct 19 2021 02:12:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 02:12:01 GMT+0000 (Coordinated Universal Time)

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