Workout Routine

Free

Full body 30-45 mins 3 times a week

by Juan99

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

Workouts

Monday Full body A

Push up chest

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

Push up chest

3×6

Pull up

Set
Reps
Rest time
1
4
100 sec
2
4
100 sec
3
4
100 sec

Pull up

3×4

Squat bodyweight

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

Squat bodyweight

2×10

Calf raise body weight

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec

Calf raise body weight

2×8

Wednesday Full body B

Decline Push up

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

Decline Push up

3×6

Chin up

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Chin up

3×5

Bulgarian split squat

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec

Bulgarian split squat

2×8

Calf raise body weight

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec

Calf raise body weight

2×8

Friday Full body C

diamond push-ups

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

diamond push-ups

3×6

Pull up

Set
Reps
Rest time
1
4
100 sec
2
4
100 sec
3
4
100 sec

Pull up

3×4

reverse lunges

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec

reverse lunges

2×8

Calf raise body weight

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec

Calf raise body weight

2×8