Workout Routine

Free

B&W Beginner Routine

by rapidsnow

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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

Workout A

Unilateral lying leg curl

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

Unilateral lying leg curl

3×15

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

squat

3×8

overhead press

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

overhead press

3×12

lat pulldown

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

lat pulldown

3×15

hip thrust

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

hip thrust

2×15

face pull

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

face pull

4×15

Workout B

romanian deadlift

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

romanian deadlift

3×15

Unilateral Leg Extension

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

Unilateral Leg Extension

3×15

Calf Jump

Set
Reps
Rest time
1
12
45 sec
2
12
45 sec
3
12
45 sec

Calf Jump

3×12

bench press

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

bench press

3×10

Machine hip abduction

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

Machine hip abduction

4×15

Butterfly Lateral Raises

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

Butterfly Lateral Raises

3×15