Workout Routine

Free

2025 Routine

by yaclive

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For the creatine council

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

[A] PUSH

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Barbell Bench Press

4×5

Dumbbell OHP

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Dumbbell OHP

4×8

Leg Raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Leg Raises

3×10

Cable Flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Cable Flyes

3×8

Weighted Situps

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Weighted Situps

3×10

Lat Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Lat Raises

3×8

[A] PULL

Barbell Pendlay Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Barbell Pendlay Rows

4×5

Chinups

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec
4
8
100 sec

Chinups

4×8

Cable Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Cable Crunch

3×10

Lat Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Lat Pulldowns

3×8

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

side plank

3×30 s

EZ Bar Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

EZ Bar Curls

3×8

[A] LEGS

Barbell Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Barbell Squats

4×5

Barbell RDLs

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Barbell RDLs

4×8

ab wheel

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

ab wheel

3×10

Hamstring Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Hamstring Curls

3×8

Cable Woodchoppers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Cable Woodchoppers

3×10

Hip Thrusts

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Hip Thrusts

3×8

[B] PUSH

Barbell OHP

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Barbell OHP

4×5

Dumbbell Flat Bench

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Dumbbell Flat Bench

4×8

Hanging Twists

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Hanging Twists

3×10

Tricep Pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Tricep Pushdowns

3×8

Weighted Situps

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Weighted Situps

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

rear delt fly

3×8

[B] PULL

Weighted Pullups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Weighted Pullups

4×5

Cable Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Cable Rows

4×8

ab wheel

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

ab wheel

3×10

Cable Pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Cable Pulldowns

3×8

L Sit

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

L Sit

3×30 s

Dumbbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Dumbbell Curls

3×8

[B] LEGS

Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Deadlifts

4×5

Hack Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Hack Squats

4×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Cable crunch

3×10

Leg Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Leg Extensions

3×8

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

side plank

3×30 s

Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Calf Raises

3×8