Workout Routine

Free

Full Body

by Siddhart

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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

deadlift

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

deadlift

1×5

bench press

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

bench press

2×5

hammer curl

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

hammer curl

1×5

V-Bar Tricep PushDowns

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

V-Bar Tricep PushDowns

1×5

leg extension

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

leg extension

1×5

Single Leg Extension

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

Single Leg Extension

1×5

Cable Reverse Fly

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

Cable Reverse Fly

1×5

Seated Calf Raise

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

Seated Calf Raise

1×5

Tuesday

squat

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

squat

1×5

overhead press

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

overhead press

1×5

curl

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

curl

1×5

Lat PushDown

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

Lat PushDown

1×5

skull crushers

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

skull crushers

1×5

Chest Fly

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

Chest Fly

1×5

calf raise

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

calf raise

1×5

Wednesday

bench press

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

bench press

1×5

romanian deadlift

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

romanian deadlift

1×5

lat pulldown

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

lat pulldown

1×5

Preacher Curl

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

Preacher Curl

1×5

Overhead Tricep Extensions

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

Overhead Tricep Extensions

1×5

side lateral raise

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

side lateral raise

1×5

Seated Calf Raise

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

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

Seated Calf Raise

1×5

Thursday

sumo deadlift

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

sumo deadlift

1×5

incline bench press

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

incline bench press

1×5

Incline Curl

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

Incline Curl

1×5

Reverse PecDeck

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

Reverse PecDeck

2×5

Flatbar Triceps Pushdown

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

Flatbar Triceps Pushdown

1×5

Hamstrings Curl

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

Hamstrings Curl

1×5

calf raise

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

calf raise

1×5

Friday

leg press

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

leg press

1×5

seated overhead press

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

seated overhead press

1×5

reverse curl

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

reverse curl

1×5

Chest Fly

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

Chest Fly

1×5

Seated Calf Raise

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

Seated Calf Raise

1×5

seated cable row

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

seated cable row

1×5

triceps extension

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

triceps extension

1×5

Saturday

incline bench press

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

incline bench press

1×5

hip thrust

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

hip thrust

1×5

Bent Over Rows

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

Bent Over Rows

1×5

pullovers

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

pullovers

1×5

calf raise

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

calf raise

1×5

pullup

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

pullup

1×5

chinup

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

chinup

1×5

Neutral Grip Pull Up

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

Neutral Grip Pull Up

1×5

rear delt fly

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

rear delt fly

1×5

dip

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

dip

1×5