Workout Routine

Free

Basic Weightlift Workout

by Kaen

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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

Chest & Triceps

bench press

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

bench press

3×10

incline bench press

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

incline bench press

3×10

decline bench press

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

decline bench press

3×10

fly

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

fly

3×15

triceps extension

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

triceps extension

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

single arm triceps extension

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

single arm triceps extension

3×10

fire hydrants

Set
Reps
Rest time
1
15
30 sec
2
15
100 sec
3
15
100 sec

fire hydrants

3×15

Scissor Kicks

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

Scissor Kicks

3×15

Back & Biceps

curl

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

curl

3×10

hammer curl

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

hammer curl

3×10

seated incline curl

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

seated incline curl

3×10

pullovers

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

pullovers

3×10

rear delt fly

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

rear delt fly

3×10

single arm row

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

single arm row

3×10

plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

plank

3×30 s

down dog abs

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

down dog abs

3×10

Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec

squat

4×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec

deadlift

4×10

leg curl

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

leg curl

3×10

leg extension

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

leg extension

3×10

hip thrust

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

hip thrust

3×10

calf raise

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

calf raise

3×10

Shoulder & Abs

side lateral raise

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

side lateral raise

3×10

shrug

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

shrug

3×10

v-raise

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

v-raise

3×10

front raise

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

front raise

3×10

Russian Twist

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

Russian Twist

3×30 s

Exercise Ball Crunch

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

Exercise Ball Crunch

3×10

Scissor Kicks

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

Scissor Kicks

3×10

fire hydrants

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

fire hydrants

3×10

Workout 5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

bench press

5×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

squat

5×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

deadlift

5×10

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3×30 s

Russian Twist

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Russian Twist

3×30 s