Workout Routine

Free

Alyx High Rep Range

by Ktoddm6

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Rep Ranges 15: 12-15 12: 8-12 10: 6-10

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

Workouts

Day 1

Barbell Squat

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

Barbell Squat

3×12

Sissy Squat

Set
Reps
Rest time
1
15
30 sec
2
15
30 sec

Sissy Squat

2×15

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec

dumbbell row

2×12

Dumbbell Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Dumbbell Pullover

2×15

Supinating Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Supinating Curls

1×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

overhead triceps extensions

1×15

Supinating Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Supinating Curls

1×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

overhead triceps extensions

1×15

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec

Calf Raise

4×15

Day 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

incline bench press

2×15

Flat Bench Dumbbell Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Flat Bench Dumbbell Flys

2×15

Seated Dumbbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec
5
–
–
15
30 sec

Seated Dumbbell Shrug

5×15

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

rear delt fly

2×15

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

upright row

2×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

hammer curl

1×15

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

triceps kickback

1×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

hammer curl

1×15

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

triceps kickback

1×15

Leg Raises

Set
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec
4
15
30 sec
5
15
30 sec

Leg Raises

5×15

Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

deadlift

3×10

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

good morning

2×15

Barbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec
5
–
–
15
30 sec

Barbell Shrug

5×15

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Barbell Curls

1×15

Bench Dips

Set
Reps
Rest time
1
15
30 sec

Bench Dips

1×15

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Barbell Curls

1×15

Bench Dips

Set
Reps
Rest time
1
15
30 sec

Bench Dips

1×15

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec

Calf Raise

4×15

Day 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

bench press

3×15

Incline Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Incline Chest Fly

2×15

Seated Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Seated Arnold Press

2×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

lateral raise

2×15

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

reverse curl

1×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

overhead triceps extensions

1×15

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

reverse curl

1×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

overhead triceps extensions

1×15

Crunches

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec
4
20
30 sec
5
20
30 sec

Crunches

5×20

Day 5

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

front squat

3×15

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

barbell row

2×15

Dumbbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Dumbbell Overhead Press

2×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

hammer curl

1×15

Dumbbell Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

Dumbbell Skull Crushers

1×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

hammer curl

1×15

Dumbbell Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec

Dumbbell Skull Crushers

1×15

Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec

Calf Raises

4×15

Day 6

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

incline bench press

2×15

One Armed Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

One Armed Bench Press

2×15

Standing Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec
5
–
–
15
30 sec

Standing Shrug

5×15

Behind The Neck Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Behind The Neck Shoulder Press

2×15

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

rear delt fly

2×15

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Barbell Curls

1×15

Bench Dips

Set
Reps
Rest time
1
15
30 sec

Bench Dips

1×15

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Barbell Curls

1×15

Bench Dips

Set
Reps
Rest time
1
15
30 sec

Bench Dips

1×15

Alternating Side Crunches

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec
4
20
30 sec
5
20
30 sec

Alternating Side Crunches

5×20