Workout Routine

Free

Destroyer of worlds, the base

by Akitsu

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Push pull and legs for beginner Sunday = rest Monday = push Tuesday = pull Wednesday = rest Thursday = push Friday = pull Saturday = legs First warm up then push/pull/legs

Starting TM is 90% of 1RM.

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

Workouts

Warm up

Wall angels

Set
Reps
Rest time
1
8
0 sec

Wall angels

1 sets

Towel stretch

Set
Reps
Rest time
1
7
0 sec

Towel stretch

1 sets

Hamstring stretch

Set
Reps
Rest time
1
5
5 sec

Hamstring stretch

1 sets

Elbow and wrist rotation

Set
Reps
Rest time
1
20
10 sec
2
20
10 sec

Elbow and wrist rotation

2 sets

Lunges strech deep

Set
Reps
Rest time
1
5
0 sec
2
5
100 sec

Lunges strech deep

2 sets

Push (Mon/thur)

Push ups

Set
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

Push ups

3 sets

Elevated pushups

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

Elevated pushups

3 sets

Pike pushup easy form

Set
Reps
Rest time
1
7
120 sec
2
6
120 sec
3
5
120 sec

Pike pushup easy form

3 sets

Pull workout

Pull up negatives

Set
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

Pull up negatives

3 sets

Inverted rows leg raised

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

Inverted rows leg raised

3 sets

Chin ups

Set
Reps
Rest time
1
7
100 sec
2
7
100 sec
3
7
100 sec

Chin ups

3 sets

Legs and core workout

squats

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

squats

3 sets

single-leg glute bridges

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

single-leg glute bridges

2 sets

Leg raises + extension

Set
Reps
Rest time
1
7
100 sec
2
7
100 sec
3
7
100 sec

Leg raises + extension

3 sets

Archer squats

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

Archer squats

3 sets