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Workout Routine
Free
5-Day Dad Template
by justmrt
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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
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Day 1 - Chest and Triceps
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
+
amrap
100 sec
bench press
3×5+
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
8
100 sec
2
80% TM
120 lbs
8
100 sec
3
80% TM
120 lbs
8
100 sec
incline bench press
3×8
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
12
100 sec
2
70% TM
18 lbs
12
100 sec
3
70% TM
18 lbs
12
100 sec
bench press
3×12
Start
in App
fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
40% TM
10 lbs
40
100 sec
fly
1×40
Start
in App
close-grip bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
5
100 sec
2
90% TM
135 lbs
5
100 sec
close-grip bench press
2×5
Start
in App
French Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
100 sec
2
70% TM
105 lbs
12
100 sec
French Press
2×12
Start
in App
triceps pushdowns
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
40
+
amrap
100 sec
triceps pushdowns
1×40+
Start
in App
Day 2 - Back and Traps
clean
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
+
amrap
100 sec
clean
3×5+
Start
in App
pendlay row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
pendlay row
3×5
Start
in App
dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
12
100 sec
2
60% TM
15 lbs
12
100 sec
3
60% TM
15 lbs
12
100 sec
dumbbell row
3×12
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
100 sec
2
60% TM
27 lbs
12
100 sec
3
60% TM
27 lbs
12
100 sec
lat pulldown
3×12
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
40
100 sec
seated cable row
1×40
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
12
100 sec
2
60% TM
15 lbs
12
100 sec
shrug
2×12
Start
in App
seated incline curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
12
100 sec
2
60% TM
15 lbs
12
100 sec
3
60% TM
15 lbs
12
100 sec
seated incline curl
3×12
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
40% TM
10 lbs
40
100 sec
shrug
1×40
Start
in App
Day 3 - Quads and Calves
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
squat
3×5
Start
in App
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
12
100 sec
2
60% TM
65 lbs
12
100 sec
3
60% TM
65 lbs
12
100 sec
leg press
3×12
Start
in App
front squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
12
100 sec
2
60% TM
90 lbs
12
100 sec
3
60% TM
90 lbs
12
100 sec
front squat
3×12
Start
in App
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
40% TM
45 lbs
40
100 sec
leg press
1×40
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
15
100 sec
2
60% TM
65 lbs
15
100 sec
calf raise
2×15
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
40% TM
45 lbs
40
100 sec
calf raise
1×40
Start
in App
Day 4 - Shoulders and Biceps
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
seated shoulder press
3×5
Start
in App
Seated Arnold Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
8
100 sec
2
70% TM
18 lbs
8
100 sec
3
70% TM
18 lbs
8
100 sec
Seated Arnold Press
3×8
Start
in App
Front Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
12
100 sec
2
60% TM
90 lbs
12
100 sec
3
60% TM
90 lbs
12
100 sec
Front Raise
3×12
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
40% TM
10 lbs
40
100 sec
lateral raise
1×40
Start
in App
Pinwheel Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
5
100 sec
2
80% TM
20 lbs
5
100 sec
3
80% TM
20 lbs
5
100 sec
Pinwheel Curl
3×5
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
100 sec
2
70% TM
105 lbs
8
100 sec
3
70% TM
105 lbs
8
100 sec
curl
3×8
Start
in App
Preacher Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
40
100 sec
2
40% 1RM
18 lbs
40
100 sec
Preacher Curl
2×40
Start
in App
Day 6 - Deadlift and Hamstrings
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
deadlift
3×5
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
12
100 sec
2
60% TM
90 lbs
12
100 sec
3
60% TM
90 lbs
12
100 sec
romanian deadlift
3×12
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
8
100 sec
2
70% TM
31 lbs
8
100 sec
3
70% TM
31 lbs
8
100 sec
4
70% TM
31 lbs
8
100 sec
5
40% TM
18 lbs
40
100 sec
leg curl
5 sets
Start
in App
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
100 sec
2
–
–
5
+
amrap
100 sec
3
–
–
5
+
amrap
100 sec
4
–
–
5
+
amrap
100 sec
5
–
–
5
+
amrap
100 sec
pullup
5×5+
Start
in App