Workout Routine

Free

GS

by AdderTCB

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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

Lower

Hang Clean

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

5

–

–

5

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

100 sec

2

–

–

4

100 sec

3

–

–

4

100 sec

4

–

–

4

100 sec

5

–

–

4

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

11

100 sec

2

–

–

11

100 sec

3

–

–

11

100 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

7

100 sec

2

–

–

7

100 sec

3

–

–

7

100 sec

Upper

Hang Clean

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

100 sec

2

–

–

3

100 sec

3

–

–

3

100 sec

4

–

–

3

100 sec

5

–

–

3

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

100 sec

2

–

–

4

100 sec

3

–

–

4

100 sec

4

–

–

4

100 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

100 sec

2

–

–

4

100 sec

3

–

–

4

100 sec

4

–

–

4

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

9

100 sec

2

–

–

9

100 sec

3

–

–

9

100 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

9

100 sec

2

–

–

9

100 sec

3

–

–

9

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

100 sec

2

–

–

20

100 sec

3

–

–

20

100 sec

4

–

–

20

100 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

100 sec

2

–

–

20

100 sec

3

–

–

20

100 sec

4

–

–

20

100 sec

Workout 3

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec