Workout Routine

Free

3-Day

by ryan_adlam04

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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

A

squat

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

squat

5×5

incline bench press

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

incline bench press

4×12

lat pulldown

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

lat pulldown

4×12

Rope Overhead Tricep Extension

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

Rope Overhead Tricep Extension

4×12

preacher curl

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

preacher curl

4×12

cable lateral raise

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

cable lateral raise

4×12

Rear Delt Fly

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

Rear Delt Fly

4×12

B

bench press

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

bench press

5×5

hack squat

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

hack squat

4×12

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

seated cable row

4×12

romanian deadlift

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

romanian deadlift

4×12

seated incline curl

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

seated incline curl

4×12

Adductor

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

Adductor

4×12

Rear Delt Fly

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

Rear Delt Fly

4×12

C

deadlift

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

deadlift

5×5

leg extension

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

leg extension

3×12

Cable Fly

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

Cable Fly

3×12

leg curl

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

leg curl

3×12

tricep pushdown

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

tricep pushdown

3×12

cable lateral raise

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

cable lateral raise

3×12