Workout Routine

Free

3x /week (full body, beginner)

by ASaluri

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It is best to do this routine with a day of rest in between every workout

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

Workouts

Day 1 - Push

push-ups

Set
Reps
Rest time
1
10
45 sec
2
12
45 sec
3
15
45 sec

push-ups

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

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

bench press

3 sets

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
12
45 sec

Shoulder press

3 sets

Underhand triceps extension

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

Underhand triceps extension

3×12

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
10
45 sec
3
–
–
8
45 sec

incline dumbell press

3 sets

lateral raise

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

lateral raise

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
15
45 sec
3
–
–
20
45 sec

tricep pushdown

3 sets

Day 2 - Pull

Assisted pull ups

Set
Reps
Rest time
1
10
45 sec
2
12
45 sec
3
12
45 sec

Assisted pull ups

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
12
45 sec

barbell row

3 sets

curl

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

curl

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
12
45 sec

seated cable row

3 sets

Cable Biceps Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Cable Biceps Curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
15
45 sec

lat pulldown

3 sets

Day 3 - Legs

squat

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

squat

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

leg extension

4 sets

hip thrust

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

hip thrust

3×10

Split Squat

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

Split Squat

3×12

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
50 sec
2
–
–
12
50 sec
3
–
–
15
50 sec

Leg press

3 sets

leg curl

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

leg curl

3×10

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Leg raises

3 sets