Workout Routine

Free

California Kickstart

by tallulahlm

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4 day split: push, pull, hinge, squat

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

Workouts

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec

pullup

1×5

lat pulldown

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

lat pulldown

3×8

seated cable row

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

seated cable row

3×8

Straight arm cable push down

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

Straight arm cable push down

3×10

face pull

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

face pull

3×10

Superset: hammer curl + other bicep

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

Superset: hammer curl + other bicep

4×15

Core tabata

Set
Time
Rest time
1
20 sec
10 sec
2
20 sec
10 sec
3
20 sec
10 sec
4
20 sec
10 sec
5
20 sec
10 sec
6
20 sec
10 sec
7
20 sec
10 sec
8
20 sec
10 sec
9
20 sec
10 sec
10
20 sec
10 sec
11
20 sec
10 sec
12
20 sec
10 sec

Core tabata

12×20 s

Squat

bulgarian split squat

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

bulgarian split squat

3×8

Single leg press

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

Single leg press

3×8

cable kickback

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

cable kickback

3×8

leg extension

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

leg extension

3×15

goblet squat

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

goblet squat

3×15

Core & balance finisher

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

Core & balance finisher

8×40 s

Push

bench press

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

bench press

3×8

single arm overhead press

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

single arm overhead press

3×12

fly

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

fly

3×8

cable lateral raise

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

cable lateral raise

3×12

Superset: Tricep push down + skull crusher

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

Superset: Tricep push down + skull crusher

4×15

Core & mobility finisher

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

Core & mobility finisher

9×40 s

Hinge

glute ham raise

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

glute ham raise

3×12

hip thrust

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

hip thrust

3×10

single arm, single leg romanian dead lift

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

single arm, single leg romanian dead lift

3×10

leg curl

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

leg curl

3×8

Iliopsoas march

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

Iliopsoas march

3×15

Weighted butterfly

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

Weighted butterfly

3×15

Superset: SL glute bridge + frog pumps

Set
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec
4
15
30 sec

Superset: SL glute bridge + frog pumps

4×15