Workout Routine

Free

Beks Training Routine

by Degzo

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Sets marked with 8 are 5-8 rep range, with 12 are 8-12, 15 are 12-15, with 20 are 15-20 reps. Aim for definitely hitting the minimum, if you can hit the max comfortably increase the weight accordingly.

Training Sequence: Push A- Legs A- Pull A- Legs B Push B -Legs A- Pull B- Legs B

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

Workouts

Push A

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

seated shoulder press

4×8

bench press

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

bench press

3×12

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

cable crossover

3×20

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

lateral raise

3×20

triceps extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps extension

2×20

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

skull crushers

3×20

Lower Body A

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

romanian deadlift

4×12

bulgarian split squat

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

bulgarian split squat

3×12

Leg Press (Glute Focus)

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

Leg Press (Glute Focus)

4×20

Lying Leg Curl

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

Lying Leg Curl

3×12

Seated Calf Raise

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

Seated Calf Raise

2×20

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

deadlift

4×8

lat pulldown

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

lat pulldown

3×12

Close Grip Seated Row

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

Close Grip Seated Row

3×12

chest supported rows

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

chest supported rows

2×20

curl

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

curl

3×12

hammer curl

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

hammer curl

3×15

Push B

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

bench press

4×8

incline bench press

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

incline bench press

3×12

fly

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

fly

2×15

cable lateral raise

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

cable lateral raise

3×15

triceps kickback

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

triceps kickback

3×15

Straight Bar Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Straight Bar Triceps Pushdown

3×20

Lower Body B

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec
4
–
–
12
180 sec

squat

4×12

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

hip thrust

4×20

leg extension

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

leg extension

3×15

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec
4
–
–
5 +
amrap
60 sec

Hyperextensions

4×5+

Leg Press (Glute Focus)

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Leg Press (Glute Focus)

3×20

Pull B

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec
4
–
–
12
180 sec

sumo deadlift

4×12

close grip lat pulldown

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

close grip lat pulldown

3×12

barbell row

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

barbell row

3×12

Rear Fly

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

Rear Fly

3×15

preacher curl

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

preacher curl

3×12

seated incline curl

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

seated incline curl

2×15