Workout Routine

Free

3 day

by villain

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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

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

Wide Goblet Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

4

–

–

12

90 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

4

–

–

12

90 sec

Chest Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

step-up

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

WEDNESDAY

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

Romanian Deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

12

120 sec

3

–

–

12

120 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

Shoulder Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

4

–

–

15

90 sec

Glute Kickback

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

4

–

–

15

90 sec

FRIDAY

hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

reverse lunge

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

step-up

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

Machine kickback

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec