Workout Routine

Free

Full Body Split

by Break6

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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 1

lat pulldown

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

lat pulldown

3×12

squat

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

squat

3×10

seated cable row

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

seated cable row

3×12

incline dumbell press

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

incline dumbell press

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
70 sec
2
–
–
15
70 sec
3
–
–
15
70 sec

leg curl

3×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

hammer curl

3×15

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

triceps pushdowns

3×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

lateral raise

3×15

Day 2

overhead press

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

overhead press

3×8

bent over row

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

bent over row

3×10

romanian deadlift

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

romanian deadlift

3×12

Leg press

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

Leg press

3×10

Cable flys

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

Cable flys

3×12

triceps extension

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

triceps extension

3×12

Bicep Curls

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

Bicep Curls

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

calf raise

3×20

Day 3

deadlift

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

deadlift

3×8

t-bar row

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

t-bar row

3×12

bench press

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

bench press

3×12

shrug

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

shrug

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

face pull

3×20

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
65 sec
2
–
–
20
65 sec
3
–
–
20
65 sec

calf raise

3×20