Workout Routine

Free

Basic Bodyweight

by craftylifts

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Just your body fatboy

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

Workouts

Push

Dip

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec

Dip

3×10

push-ups

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec

push-ups

3×10

Pike Push-Ups

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec

Pike Push-Ups

3×10

diamond push-ups

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec

diamond push-ups

3×10

Pull

Pull-up

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec

Pull-up

3×10

Inverted Row

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec

Inverted Row

3×10

Ring Face Pulls

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Ring Face Pulls

3×10

hanging leg raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

hanging leg raises

3×10

Leg

Pistol Squats

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Pistol Squats

3×10

bulgarian split squat

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

bulgarian split squat

3×10

romanian deadlift

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

romanian deadlift

3×10

Calf Raise

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec

Calf Raise

3×10