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Workout Routine
Free
5 Day Split
by mknight
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Starting TM is 90% of 1RM.
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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Tuesday - Chest
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
8
60 sec
2
60% 1RM
65 lbs
8
60 sec
3
60% 1RM
65 lbs
8
60 sec
4
60% 1RM
65 lbs
8
60 sec
dip
4×8
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
60 sec
2
60% 1RM
90 lbs
8
60 sec
3
60% 1RM
90 lbs
5
+
amrap
60 sec
4
60% 1RM
90 lbs
5
+
amrap
60 sec
bench press
4 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
60 sec
2
60% 1RM
15 lbs
10
60 sec
3
60% 1RM
15 lbs
5
+
amrap
60 sec
4
60% 1RM
15 lbs
5
+
amrap
60 sec
incline bench press
4 sets
Start
in App
Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
+
amrap
60 sec
4
–
–
10
+
amrap
60 sec
Chest Fly
4×10+
Start
in App
Wednesday - Legs
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
60 sec
2
65% 1RM
100 lbs
10
60 sec
3
65% 1RM
100 lbs
10
60 sec
4
65% 1RM
100 lbs
10
60 sec
squat
4×10
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
60 sec
2
65% 1RM
29 lbs
10
60 sec
3
65% 1RM
29 lbs
10
60 sec
4
65% 1RM
29 lbs
10
+
amrap
60 sec
leg extension
4×10+
Start
in App
Hamstring Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
60 sec
2
65% 1RM
29 lbs
10
60 sec
3
65% 1RM
29 lbs
10
+
amrap
60 sec
4
65% 1RM
29 lbs
10
+
amrap
60 sec
Hamstring Curl
4×10+
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
60 sec
2
75% 1RM
115 lbs
10
60 sec
3
65% 1RM
100 lbs
10
+
amrap
60 sec
4
65% 1RM
100 lbs
10
+
amrap
60 sec
calf raise
4×10+
Start
in App
Thursday - Back
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
60 sec
2
65% 1RM
100 lbs
10
60 sec
3
65% 1RM
100 lbs
10
60 sec
4
65% 1RM
100 lbs
10
60 sec
bent over row
4×10
Start
in App
Iso Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
60 sec
2
65% 1RM
29 lbs
10
60 sec
3
65% 1RM
29 lbs
10
+
amrap
60 sec
4
65% 1RM
29 lbs
10
+
amrap
60 sec
Iso Pulldown
4×10+
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
60 sec
2
65% 1RM
100 lbs
10
60 sec
3
65% 1RM
100 lbs
10
60 sec
4
65% 1RM
100 lbs
10
60 sec
seated shoulder press
4×10
Start
in App
close grip lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
60 sec
2
65% 1RM
29 lbs
10
60 sec
3
65% 1RM
29 lbs
10
+
amrap
60 sec
4
65% 1RM
29 lbs
10
+
amrap
60 sec
close grip lat pulldown
4×10+
Start
in App
Reverse Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
60 sec
2
65% 1RM
29 lbs
10
60 sec
3
65% 1RM
29 lbs
10
+
amrap
60 sec
4
65% 1RM
29 lbs
10
+
amrap
60 sec
Reverse Fly
4×10+
Start
in App
Friday - Triceps
Dips
Start
in App
Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
Dips
4×10
Start
in App
close-grip bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
60 sec
2
65% 1RM
100 lbs
10
60 sec
3
65% 1RM
100 lbs
10
60 sec
4
65% 1RM
100 lbs
10
60 sec
close-grip bench press
4×10
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
60 sec
2
65% 1RM
16 lbs
10
60 sec
3
65% 1RM
16 lbs
10
60 sec
4
65% 1RM
16 lbs
10
60 sec
skull crushers
4×10
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
+
amrap
60 sec
2
65% 1RM
29 lbs
10
+
amrap
60 sec
3
65% 1RM
29 lbs
10
+
amrap
60 sec
4
65% 1RM
29 lbs
10
+
amrap
60 sec
tricep pushdown
4×10+
Start
in App
Weekend - Biceps
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
60 sec
2
65% 1RM
100 lbs
10
60 sec
3
65% 1RM
100 lbs
8
60 sec
4
65% 1RM
100 lbs
8
60 sec
preacher curl
4 sets
Start
in App
21’s
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
21
60 sec
2
–
–
21
60 sec
3
–
–
21
60 sec
21’s
3×21
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
60 sec
2
65% 1RM
16 lbs
10
60 sec
3
65% 1RM
16 lbs
10
+
amrap
60 sec
4
65% 1RM
16 lbs
10
+
amrap
60 sec
hammer curl
4×10+
Start
in App
Reverse Grip Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
60 sec
2
65% 1RM
16 lbs
10
60 sec
3
65% 1RM
16 lbs
10
+
amrap
60 sec
4
65% 1RM
16 lbs
10
+
amrap
60 sec
Reverse Grip Curls
4×10+
Start
in App