Workout Routine

Free

Fazer Workout Program

by jzah

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

Workouts

Workout A

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

3×5

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

3×5

pullup

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

pullup

3×2+

dip

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

dip

3×2+

curl

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

curl

3×10

triceps extension

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

triceps extension

3×5+

Workout B

squat

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

squat

3×5

incline bench press

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

incline bench press

3×5

deadlift

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

deadlift

3×5

dip

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

dip

3×2+

seated cable row

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

seated cable row

2×10

curl

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

curl

3×10

close-grip bench press

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

close-grip bench press

3×10