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Workout Routine
Free
gym
by beccaffeinato
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Options
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
glutes + legs
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
hip thrust
3×10
Start
in App
rdl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
rdl
3×10
Start
in App
step-up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
step-up
3×10
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
leg curl
3×10
Start
in App
Back
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
lat pulldown
3×10
Start
in App
single arm seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
single arm seated cable row
3×10
Start
in App
Hyperextensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Hyperextensions
3×10
Start
in App
rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
rear delt fly
3×10
Start
in App
abs
crunches
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
crunches
3×10
Start
in App
reverse plank crunch to leg raise
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
reverse plank crunch to leg raise
3×10
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
hanging leg raises
3×10
Start
in App
v sit leg raises
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
v sit leg raises
3×10
Start
in App
plank
Start
in App
Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
plank
3×30 s
Start
in App
Upper
seated curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec
seated curl
3×16
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
seated shoulder press
3×10
Start
in App
close grip chest press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
close grip chest press
3×10
Start
in App
crunches
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
crunches
3×10
Start
in App
plank
Start
in App
Set
Time
Rest time
1
45 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec
plank
3 sets
Start
in App
Back + Legs
step-up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
step-up
3×10
Start
in App
rdl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
rdl
3×10
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
lat pulldown
3×10
Start
in App
single arm seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
single arm seated cable row
3×10
Start
in App
closing abductor machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
closing abductor machine
3×10
Start
in App