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Workout Routine
Free
5 day split
by Jacey7
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Options
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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Chest tri and bicep push
push press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
+
amrap
90 sec
push press
4×12+
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
+
amrap
90 sec
seated shoulder press
4×12+
Start
in App
Chest flys
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
+
amrap
90 sec
Chest flys
4×12+
Start
in App
tricep pushdown
Start
in App
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+
Start
in App
plank
Start
in App
Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
90 sec
3
30 sec
90 sec
4
60 sec
90 sec
plank
4 sets
Start
in App
Abs
hanging leg raises
Start
in App
Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
+
amrap
90 sec
hanging leg raises
4×10+
Start
in App
Russian twist
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
+
amrap
100 sec
Russian twist
3×20+
Start
in App
Cable woodchoppers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
+
amrap
90 sec
Cable woodchoppers
4×12+
Start
in App
Leg lift plank
Start
in App
Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
+
amrap
90 sec
Leg lift plank
3×10+
Start
in App
Toe touch
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
+
amrap
100 sec
Toe touch
4×10+
Start
in App
Ab machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
+
amrap
100 sec
Ab machine
4×10+
Start
in App
Legs
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
4
–
–
10
+
amrap
100 sec
leg press
4×10+
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
4
–
–
10
+
amrap
100 sec
squat
4×10+
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
leg extension
3×10+
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
leg curl
3×10+
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
+
amrap
100 sec
calf raise
4×15+
Start
in App
Back and biceps
neutral grip pull up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
4
–
–
10
+
amrap
100 sec
neutral grip pull up
4×10+
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
+
amrap
100 sec
lat pulldown
3×10+
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
+
amrap
100 sec
seated cable row
3×12+
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
+
amrap
100 sec
face pull
3×12+
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
+
amrap
100 sec
curl
3×12+
Start
in App
Glutes
cable kickback
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
+
amrap
100 sec
cable kickback
3×10+
Start
in App
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
+
amrap
100 sec
hip thrust
4×10+
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
+
amrap
100 sec
romanian deadlift
4×10+
Start
in App
Pullup push down
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
+
amrap
100 sec
Pullup push down
3×10+
Start
in App
good morning
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
+
amrap
100 sec
good morning
3×10+
Start
in App
Hip adductor
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
+
amrap
100 sec
Hip adductor
3×10+
Start
in App
Hip abductor
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
+
amrap
100 sec
Hip abductor
3×10+
Start
in App
J
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
bench press
1×5
Start
in App