Workout Routine

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by HazelSXM

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Voor Jerson

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

Workouts

Dag 1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6 +
amrap
100 sec

romanian deadlift

4×6+

squat

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

squat

4×5+

leg press

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

leg press

3×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

bulgarian split squat

3×8+

leg extension

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

leg extension

3×12+

leg curl

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

leg curl

3×12+

plank

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

plank

3×30 s

Dag 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec
6
–
–
5 +
amrap
100 sec

bench press

6×5+

neutral grip pull up

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

neutral grip pull up

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6 +
amrap
100 sec

barbell row

4×6+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6 +
amrap
100 sec

overhead press

3×6+

lateral raise

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

lateral raise

3×15+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

dip

3×8+

tricep pushdown

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

tricep pushdown

3×12+

curl

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

curl

3×10+

hammer curl

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

hammer curl

4×10+

Dag 3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
2
100 sec
4
–
–
2
100 sec
5
–
–
2
100 sec
6
–
–
2
100 sec
7
–
–
2
100 sec
8
–
–
2
100 sec

squat

8×2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3
100 sec
7
–
–
3
100 sec
8
–
–
3
100 sec

bench press

8×3

deadlift

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

deadlift

3×5+

jump squats

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

jump squats

3×10

swing

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

swing

4×10

lat pulldown

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

lat pulldown

3 sets

face pull

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

face pull

3×15

ab wheel

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

ab wheel

3×10

Russian Twist

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

Russian Twist

3×20

Cardio Finisher

Set
Time
Rest time
1
20 sec
40 sec
2
20 sec
40 sec
3
20 sec
40 sec
4
20 sec
40 sec
5
20 sec
40 sec
6
20 sec
40 sec
7
20 sec
40 sec
8
20 sec
40 sec
9
20 sec
40 sec
10
20 sec
40 sec

Cardio Finisher

10×20 s