Workout Routine

Free

Full body workout - leg focus

by overinterview

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Full body workout for weeks that we are working early in the morning.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Monday

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

Fitball hamstring curl

Set

Reps

Rest time

1

12

30 sec

2

12

30 sec

3

12

30 sec

Lunge with overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

Tuesday

Soccer Training

Set

Time

Rest time

1

0 sec

0 sec

Wednesday

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

Jackknife

Set

Reps

Rest time

1

8

30 sec

2

8

30 sec

3

8

30 sec

Russian Twist

Set

Reps

Rest time

1

8

30 sec

2

8

30 sec

3

8

30 sec

plank

Set

Time

Rest time

1

120 sec

30 sec

Thursday

Soccer Training

Set

Time

Rest time

1

30 sec

0 sec

Friday

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

cable kickback

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

preacher curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

30 sec

2

–

–

8

30 sec

3

–

–

8

30 sec

Saturday

Rest

Set

Time

Rest time

1

30 sec

100 sec

Sunday

Soccer Training

Set

Time

Rest time

1

30 sec

0 sec