Workout Routine

Free

5 Day

by ryan_adlam04

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

Workouts

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

incline bench press

4×8

Machine Chest Press

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

Machine Chest Press

4×12

Cable Fly

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

Cable Fly

4×12

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

Machine Shoulder Press

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
120 sec
3
–
–
12
0 sec
4
–
–
12
120 sec
5
–
–
12
0 sec
6
–
–
12
120 sec
7
–
–
12 +
amrap
0 sec
8
–
–
12 +
amrap
120 sec

lateral raise

8×12+

overhead triceps extensions

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

overhead triceps extensions

4×12+

tricep pushdown

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

tricep pushdown

4×12+

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8 +
amrap
90 sec

pullup

4×8+

chest supported rows

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

chest supported rows

4×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
0 sec
5
–
–
12 +
amrap
120 sec

lat pulldown

5×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
0 sec
5
–
–
12 +
amrap
120 sec

seated cable row

5×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
0 sec
5
–
–
12 +
amrap
90 sec

face pull

5×12+

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
0 sec
5
–
–
12 +
amrap
90 sec

Cable Curl

5×12+

hammer curl

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

hammer curl

4×12+

Legs

squat

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

squat

5×5

romanian deadlift

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

romanian deadlift

4×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

leg extension

4×12+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

leg curl

4×12+

bulgarian split squat

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

bulgarian split squat

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

calf raise

4×15+

leg press

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

leg press

5×5

Shoulders

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

seated overhead press

4×8

lateral raise

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

lateral raise

4×12+

face pull

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

face pull

4×12+

front raise

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

front raise

4×12+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
90 sec
3
–
–
12
0 sec
4
–
–
12
90 sec
5
–
–
12
0 sec
6
–
–
12
90 sec
7
–
–
12 +
amrap
0 sec
8
–
–
12 +
amrap
90 sec

cable lateral raise

8×12+

Rear Delt Fly

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

Rear Delt Fly

4×12+

Arms

tricep pushdown

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

tricep pushdown

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 +
amrap
90 sec

seated incline curl

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 +
amrap
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 +
amrap
90 sec

preacher curl

4×12+

wrist curl

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

wrist curl

4×12+

reverse curl

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

reverse curl

4×12+