Workout Routine

Free

3x /week (full body, beginner) 11070220

by kbacztub

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It is best to do this routine with a day of rest in between every workout, Hi C ;) let’s do this together

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

Workouts

Day 1 - Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
180 sec
2
75% TM
115 lbs
8
180 sec
3
85% TM
130 lbs
8 +
amrap
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3×8+

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10 +
amrap
120 sec
2
75% TM
19 lbs
10 +
amrap
120 sec
3
80% TM
20 lbs
10 +
amrap
120 sec

Shoulder press

3×10+

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
90 sec
2
75% TM
19 lbs
12
90 sec
3
75% TM
19 lbs
12 +
amrap
90 sec

triceps kickback

3×12+

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
120 sec
2
75% TM
19 lbs
8
120 sec
3
80% TM
20 lbs
8 +
amrap
120 sec

incline dumbell press

3×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
90 sec
2
65% TM
16 lbs
10
90 sec
3
65% TM
16 lbs
10 +
amrap
90 sec

lateral raise

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
90 sec
2
75% TM
34 lbs
12
90 sec
3
75% TM
34 lbs
12 +
amrap
90 sec

tricep pushdown

3×12+

Day 2 - Pull

Assisted pull ups

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

Assisted pull ups

3×12+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
120 sec
2
75% TM
115 lbs
10
120 sec
3
75% TM
115 lbs
10 +
amrap
120 sec

barbell row

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
90 sec
2
65% TM
100 lbs
10
90 sec
3
65% TM
100 lbs
10 +
amrap
90 sec

curl

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
120 sec
2
75% TM
34 lbs
12
120 sec
3
80% TM
36 lbs
12 +
amrap
120 sec

seated cable row

3×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
120 sec
2
75% TM
34 lbs
10
120 sec
3
75% TM
34 lbs
10 +
amrap
120 sec

lat pulldown

3×10+

Day 3 - Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
180 sec
2
75% TM
115 lbs
10
180 sec
3
75% TM
115 lbs
10 +
amrap
180 sec

squat

3×10+

Split Squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
180 sec
2
75% TM
19 lbs
12
180 sec
3
75% TM
19 lbs
12 +
amrap
180 sec

Split Squat

3×12+

Leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
180 sec
2
75% TM
34 lbs
12
180 sec
3
85% TM
38 lbs
12 +
amrap
180 sec

Leg press

3×12+

ABS

Set
Time
Rest time
1
360 sec
100 sec
2
360 sec
100 sec
3
360 sec
100 sec
4
360 sec
100 sec

ABS

4×360 s

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8 +
amrap
120 sec
2
75% TM
34 lbs
8 +
amrap
120 sec
3
80% TM
36 lbs
8 +
amrap
120 sec

leg extension

3×8+