Workout Routine

Free

2026 Gym Program

by glox

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

Workouts

Monday Legs

Laying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Laying leg curl

4×12

Pendulum squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Pendulum squats

3×12

Standing calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Standing calf raises

3×12

Extensions Unilateral

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Extensions Unilateral

3×12

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec

bulgarian split squat

3×12+

Inner thigh abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Inner thigh abduction

3×15

Tuesday Back Day

pull up

Set
Reps
Rest time
1
12 +
amrap
120 sec
2
12 +
amrap
120 sec
3
12 +
amrap
120 sec

pull up

3×12+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12 +
amrap
120 sec
3
55% 1RM
14 lbs
12 +
amrap
120 sec

dumbbell row

3×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
55% 1RM
25 lbs
12 +
amrap
120 sec

face pull

3×12+

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

close grip lat pulldown

3×12

Straight arm pull through

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

Straight arm pull through

3×12+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
65% TM
70 lbs
12
120 sec

t-bar row

3×12

Thursday Legs #2

Dumbbell deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec
4
–
–
12 +
amrap
120 sec

Dumbbell deadlift

4×12+

Hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
65% TM
70 lbs
12
120 sec

Hip thrust

3×12

uni lateral leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

uni lateral leg press

3×12

Glute extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Glute extension

3×12

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

lunge

3×12

Single leg curl - seated

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Single leg curl - seated

3×12

Chest & Shoulders

Around the world

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Around the world

3×12+

Lateral to side raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Lateral to side raises

3×12+

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
60 sec
2
–
–
15 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec
4
55% 1RM
14 lbs
15 +
amrap
60 sec

Chest press

4×15+

Upper body

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
90 sec
2
–
–
15 +
amrap
90 sec
3
–
–
15 +
amrap
90 sec
4
–
–
15 +
amrap
90 sec

incline bench press

4×15+

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

Shoulder press

4×12+