Workout Routine

Free

Hips, Core, and Rehab

by Pikamattiiyyy

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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

Push 1

bench press

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

bench press

3 sets

Flat Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

Flat Dumbbell Fly

2×8

15 Degree Incline DB Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

15 Degree Incline DB Fly

2×8

Push Down (Triple Mechanical Drop Set)

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

Push Down (Triple Mechanical Drop Set)

3×8

DB Lateral Raise

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

DB Lateral Raise

3×8

Reverse DB Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
0 sec

Reverse DB Fly

2×15

Kneeling Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
0 sec

Kneeling Pallof Press

2×12

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
120 sec
2
–
–
2
0 sec

suitcase carry

2×2

Pull 1

Smith Machine Calf Raise

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

Smith Machine Calf Raise

3×8

45 Degree Incline DB Row

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

45 Degree Incline DB Row

3×8

V-Grip T-Bar Row

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

V-Grip T-Bar Row

3×8

Assisted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
0 sec

Assisted Pull Up

2×12

Single Arm Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Single Arm Pull Down

2×8

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Barbell Curl

2×8

Incline DB Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Incline DB Curl

2×8

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

reverse curl

2×8

GHR Sit Up

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

GHR Sit Up

3×8

Legs 1

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Seated Leg Curl

2×8

Hack Squat

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

Hack Squat

3×8

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

reverse lunge

2×8

Machine Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Machine Hip Thrust

2×8

Banded Clam

Set
Reps
Rest time
1
20
90 sec
2
20
0 sec

Banded Clam

2×20

Hip Flexor Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
0 sec

Hip Flexor Raise

2×10

Copenhagen Plank

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
0 sec

Copenhagen Plank

2×30 s

Push 2

Smith Machine Calf Raise

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

Smith Machine Calf Raise

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
0 sec

bench press

2×5

push-ups

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
0 sec

push-ups

3×10

30 Degree Incline DB Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

30 Degree Incline DB Fly

2×8

JM Press

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

JM Press

3×8

cable lateral raise

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

cable lateral raise

3×8

Kneeling Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
0 sec

Kneeling Pallof Press

2×10

Kettlebell Side Plank

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
90 sec
2
–
–
30
0 sec

Kettlebell Side Plank

2×30

Legs 2

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

Lying Leg Curl

2×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

romanian deadlift

2×8

Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
0 sec

Lunge

2×5

Machine Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Machine Hip Thrust

2×8

Banded Clam

Set
Reps
Rest time
1
20
90 sec
2
20
0 sec

Banded Clam

2×20

Hip Flexor Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
0 sec

Hip Flexor Raise

2×10

Adductor Machine (Isometrics)

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
90 sec
2
–
–
30
0 sec

Adductor Machine (Isometrics)

2×30

Pull 2

Machine Calf Raise

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

Machine Calf Raise

3×8

Weighted Pull-Up

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

Weighted Pull-Up

3×8

Machine Wide Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Machine Wide Row

2×8

45 Degree Incline DB Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

45 Degree Incline DB Row

2×8

Single Arm Machine Pull-Down

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

Single Arm Machine Pull-Down

3×8

Machine Preacher Curl

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

Machine Preacher Curl

3×8

Hammer Machine Preacher Curl

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

Hammer Machine Preacher Curl

3×8

Dumbbell Curl (Mechanical Drop Set)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Dumbbell Curl (Mechanical Drop Set)

2×8

Ab Machine

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

Ab Machine

3×8