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Free personalized workout plan
Day 1: Monday - Upper Body Focus A | Day 2: Wednesday - Lower Body Focus A | Day 3: Rest | Day 4: Thursday - Upper Body Focus B | Day 5: Friday - Lower Body Focus B | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 4 sets | 15, 12, 8, 6 reps | 60s | |
1B. Machine Row | 4 sets | 15, 12, 8, 6 reps | 60s | |
2A. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 15, 12, 8, 6 reps | 60s | |
2B. Pull-up | 4 sets | 10 - 15 reps | 60s | |
3A. Standing Dumbbell Biceps Curl | 4 sets | 15, 12, 8, 6 reps | 60s | |
3B. Dumbbell Shrug![]() | 4 sets | 15, 12, 8, 6 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 4 sets | 15, 12, 8, 6 reps | 60s | |
1B. Romanian Deadlift | 4 sets | 15, 12, 8, 6 reps | 60s | |
2A. 45 Degree Leg Press | 4 sets | 15, 12, 8, 6 reps | 60s | |
2B. Lying Leg Curls | 4 sets | 15, 12, 8, 6 reps | 60s | |
3A. Dumbbell Lunges![]() | 4 sets | 15, 12, 8, 6 reps | 60s | |
3B. Seated Calf Raise Machine![]() | 4 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 4 sets | 15, 12, 8, 6 reps | 60s | |
1B. Machine Row | 4 sets | 15, 12, 8, 6 reps | 60s | |
2A. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 15, 12, 8, 6 reps | 60s | |
2B. Pull-up | 4 sets | 10 - 15 reps | 60s | Once you reach 15 reps or failure, utilize a slow eccentric to come back to the starting position. |
3A. Standing Dumbbell Biceps Curl | 4 sets | 15, 12, 8, 6 reps | 60s | |
3B. Dumbbell Shrug![]() | 4 sets | 15, 12, 8, 6 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 4 sets | 15, 12, 8, 6 reps | 60s | |
1B. Romanian Deadlift | 4 sets | 15, 12, 8, 6 reps | 60s | |
2A. 45 Degree Leg Press | 4 sets | 15, 12, 8, 6 reps | 60s | |
2B. Lying Leg Curls | 4 sets | 15, 12, 8, 6 reps | 60s | |
3A. Dumbbell Lunges![]() | 4 sets | 15, 12, 8, 6 reps | 60s | |
3B. Seated Calf Raise Machine![]() | 4 sets | 10 - 15 reps | 60s |
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