Workout Routine

Free

3 Day Workout - ChatGPT

by Bobble2216

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Day 1: Chest & Tri Day 2: Back & Bi Day 3: Legs

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Back & Bi

Bicep Curls

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

Bicep Curls

3×10

Lat Pulldown (Cable Machine)

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

Lat Pulldown (Cable Machine)

3×10

seated cable row

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

seated cable row

3×10

dumbbell row

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

dumbbell row

3×10

cambered bar curl

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

cambered bar curl

3×10

Hammer Curl (Cable Machine)

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

Hammer Curl (Cable Machine)

3×10

Chest & Tri

bench press

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

bench press

3×10

Incline Dumbbell Press

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

Incline Dumbbell Press

3×10

Cable flys

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

Cable flys

3×10

triceps pushdowns

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

triceps pushdowns

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

Dumbbell Press

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

Dumbbell Press

3×10

Legs

Barbell Squats

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
95 lbs
10
100 sec
2
@RPE6
95 lbs
10
100 sec
3
@RPE6
95 lbs
10
100 sec

Barbell Squats

3×10

Barbell Lunges

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
95 lbs
10
100 sec
2
@RPE6
95 lbs
10
100 sec
3
@RPE6
95 lbs
10
100 sec

Barbell Lunges

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
100 sec
2
@RPE6
28 lbs
10
100 sec
3
@RPE6
28 lbs
10
100 sec

leg extension

3×10

Seated Leg Curls (Cable Machine)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
100 sec
2
@RPE6
28 lbs
10
100 sec
3
@RPE6
28 lbs
10
100 sec

Seated Leg Curls (Cable Machine)

3×10