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Workout Routine
Free
5 Day Split
by nicomallourides
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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
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Very High
Workouts
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Chest Day
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
bench press
3×10
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
incline bench press
4×10
Start
in App
cable crossover
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
cable crossover
4×8
Start
in App
Incline Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
Incline Fly
3×6
Start
in App
Back Day
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
bent over row
4×10
Start
in App
Gorilla Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
Gorilla Row
3×8
Start
in App
Bench Chest-Down Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
Bench Chest-Down Row
4×12
Start
in App
Lat Pulldown Single Arm
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Lat Pulldown Single Arm
3×10
Start
in App
Reverse Fly Machine??
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
Reverse Fly Machine??
3×8
Start
in App
Arm Day
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
curl
3×12
Start
in App
Cable Curl Single Arm
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Cable Curl Single Arm
3×10
Start
in App
Bench Curl Face Down
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
Bench Curl Face Down
3×8
Start
in App
Z Bar Curl Concentration
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
Z Bar Curl Concentration
3×5
Start
in App
Single Arm Rope PullDown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
Single Arm Rope PullDown
3×8
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
–
–
6
60 sec
3
–
–
6
60 sec
skull crushers
3×6
Start
in App
triceps pushdowns
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
triceps pushdowns
3×10
Start
in App
cable kickback
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
cable kickback
3×8
Start
in App
Shoulder Day
upright row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
upright row
3×8
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
–
–
6
60 sec
3
–
–
6
60 sec
lateral raise
3×6
Start
in App
seated overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
seated overhead press
3×8
Start
in App
YTW (bent, lift to y shape)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
YTW (bent, lift to y shape)
3×10
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
–
–
6
60 sec
3
–
–
6
60 sec
face pull
3×6
Start
in App
Leg Day
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
leg press
3×10
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
–
–
6
60 sec
3
–
–
6
60 sec
lunge
3×6
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
leg extension
3×8
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
romanian deadlift
3×8
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
calf raise
3×10
Start
in App
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
deadlift
3×5
Start
in App
Forearm (After Leg)
wrist curl - flexion
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
wrist curl - flexion
3×8+
Start
in App
wrist curl - extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
3
–
–
8
+
amrap
60 sec
wrist curl - extension
3×8+
Start
in App