Workout Routine

Free

Boats & Logs Full Body

by rollo

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3 day per week full body workout. As created by the Boats & Logs fitness news letter.

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

Workouts

Day 1

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
40 sec
2
–
–
10
40 sec

incline dumbell press

2 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
40 sec
2
–
–
15
40 sec

t-bar row

2 sets

fly

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

fly

2×12

Assisted pull ups

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

Assisted pull ups

3×10+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
10
100 sec

romanian deadlift

2 sets

leg press

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

leg press

4×10

calf raise

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

calf raise

4×12

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
13
100 sec
3
–
–
15
100 sec

overhead triceps extensions

3 sets

concentration curl

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

concentration curl

2×12

Day 2

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec

bent over row

2 sets

push press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec

push press

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

lat pulldown

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

lunge

3 sets

side plank dips

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

side plank dips

2×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

face pull

3 sets

hanging leg raises

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

hanging leg raises

3×10+

bicycle crunches

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

bicycle crunches

3×10+

tricep pushdown

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

tricep pushdown

3×12

Day 3

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

bulgarian split squat

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

Hyperextensions

3 sets

incline dumbell press

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

incline dumbell press

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
12
100 sec

lat pulldown

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec

seated cable row

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
15
100 sec

lateral raise

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

face pull

3 sets

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec

hanging leg raises

4×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

calf raise

4 sets