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Workout Routine
Free
Chat GPT - Beginner routine
by korg
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This routine is created by chat gpt based on specific equipment
Targeted muscles
front
back
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Workouts
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Upper Body Day 1
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8
45 sec
bench press
3×8
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
seated shoulder press
3×10
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
seated cable row
3×10
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
lat pulldown
3×10
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
curl
3×10
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
tricep pushdown
3×10
Start
in App
Lower Body Day 1
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
leg press
3×10
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
lunge
3×10
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
leg curl
3×10
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
leg extension
3×10
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
calf raise
3×10
Start
in App
Upper Body Day 2
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
bench press
3×10
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
seated shoulder press
3×10
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
seated cable row
3×10
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
lat pulldown
3×10
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
hammer curl
3×10
Start
in App
Tricep Dips
Start
in App
Set
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec
Tricep Dips
3×10
Start
in App
Lower Body Day 2
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8
45 sec
squat
3×8
Start
in App
single arm, single leg romanian dead lift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
single arm, single leg romanian dead lift
3×10
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
leg curl
3×10
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
leg extension
3×10
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
45
45 sec
2
–
–
45
45 sec
3
–
–
45
45 sec
calf raise
3×45
Start
in App