Workout Routine

Free

Basic Plan

by Onix3800

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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 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

squat

3×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
120 sec
2
50% 1RM
75 lbs
10
120 sec
3
50% 1RM
75 lbs
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3×10

barbell row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

barbell row

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

skull crushers

2×20

curl

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

curl

2×12

Workout 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6
150 sec
2
70% 1RM
105 lbs
6
150 sec
3
70% 1RM
105 lbs
6
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

3×6

military press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
120 sec
2
55% 1RM
85 lbs
10
120 sec
3
55% 1RM
85 lbs
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

military press

3×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec
4
–
–
7
100 sec

pullup

4×7

Workout 3

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
120 sec
2
50% 1RM
75 lbs
10
120 sec
3
50% 1RM
75 lbs
10
120 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 10 lbs.

squat

3×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
120 sec
2
65% 1RM
100 lbs
10
120 sec
3
65% 1RM
100 lbs
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3×10

face pull

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

face pull

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

skull crushers

2×20

curl

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

curl

2×12