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Workout Routine
Free
Full Body - 3x/week
by about7
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Targeted muscles
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Click a muscle to see how much a workout targets it
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Workouts
Collapse all
A
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
WW
90 lbs
8
180 sec
4
WW
90 lbs
8
180 sec
5
WW
90 lbs
8
180 sec
6
WW
90 lbs
8
180 sec
leg press
6 sets
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
WW
20 lbs
8
120 sec
4
WW
20 lbs
8
120 sec
5
WW
20 lbs
8
120 sec
bench press
5 sets
Start
in App
chest supported row machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
WW
35 lbs
8
180 sec
4
WW
35 lbs
8
180 sec
5
WW
35 lbs
8
180 sec
chest supported row machine
5 sets
Start
in App
Seated Overhead Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
WW
35 lbs
10
90 sec
3
WW
35 lbs
10
90 sec
Seated Overhead Press
3 sets
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
12
90 sec
2
WW
20 lbs
12
90 sec
curl
2×12
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec
hanging leg raises
3×15
Start
in App
B
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
WW
120 lbs
8
180 sec
4
WW
120 lbs
8
180 sec
5
WW
120 lbs
8
180 sec
6
WW
120 lbs
8
180 sec
romanian deadlift
6 sets
Start
in App
seated overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
WW
20 lbs
8
180 sec
4
WW
20 lbs
8
180 sec
5
WW
20 lbs
8
180 sec
seated overhead press
5 sets
Start
in App
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
WW
90 lbs
8
100 sec
3
WW
90 lbs
8
100 sec
4
WW
90 lbs
8
100 sec
pullup
4 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
incline bench press
3 sets
Start
in App
dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
WW
20 lbs
10
100 sec
3
WW
20 lbs
10
100 sec
4
WW
20 lbs
10
100 sec
dumbbell row
4 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
12
90 sec
2
WW
35 lbs
12
90 sec
tricep pushdown
2×12
Start
in App
plank
Start
in App
Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
plank
3×60 s
Start
in App
C
Goblet Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
WW
20 lbs
8
180 sec
4
WW
20 lbs
8
180 sec
5
WW
20 lbs
8
180 sec
Goblet Squat
5 sets
Start
in App
Hip Trust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec
Hip Trust
4 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec
bulgarian split squat
3×10
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
WW
35 lbs
10
120 sec
3
WW
35 lbs
10
120 sec
4
WW
35 lbs
10
120 sec
lat pulldown
4 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
WW
20 lbs
15
120 sec
3
WW
20 lbs
15
120 sec
4
WW
20 lbs
15
120 sec
lateral raise
4 sets
Start
in App
Leg Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
12
120 sec
2
WW
35 lbs
12
120 sec
3
WW
35 lbs
12
120 sec
Leg Curl
3×12
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
WW
90 lbs
15
90 sec
2
WW
90 lbs
15
90 sec
3
WW
90 lbs
15
90 sec
calf raise
3×15
Start
in App