Workout Routine

Free

Full body

by Legocooy

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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

Day one

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
65% 1RM
100 lbs
10
100 sec

bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

lat pulldown

3×12+

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lying barbell triceps extensions

3×12

hack squat

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

hack squat

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg curl

3×8

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

seated shoulder press

2×8

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

seated incline curl

3×12

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
100 sec
2
–
–
18
100 sec

reverse curl

2×18

farmer's carry

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

farmer's carry

3×1

Day two

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

deadlift

3×6

seated cable row

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

seated cable row

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
100 sec
2
–
–
18
100 sec
3
–
–
18
100 sec

leg extension

3×18

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

incline bench press

2×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
100 sec
2
–
–
18
100 sec

lateral raise

2×18

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

hammer curl

3×12

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

dip

3×12

farmer's carry

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

farmer's carry

3×1

Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

squat

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

bench press

3×12

lat pulldown

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

lat pulldown

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg curl

3×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

preacher curl

3×12

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

close-grip bench press

3×12

farmer's carry

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

farmer's carry

3×1