Workout Routine

Free

Daily Bodyweight

by Everrier

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Body weight training

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

Workouts

Daily

push-ups

Set
Reps
Rest time
1
30
45 sec
2
20
45 sec
3
10
45 sec
4
10 +
amrap
45 sec

push-ups

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
45 sec
2
–
–
30
45 sec
3
–
–
10 +
amrap
45 sec

squat

3 sets

curl

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

curl

3×15

Dip

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

Dip

4×15