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Workout Routine
Free
Icarus and The Son
by Jhubbard
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10/8/23
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High
Workouts
Collapse all
Day 1: FChest/Tricep/Side Delt/Forearms
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
incline bench press
3 sets
Start
in App
Pec Dec
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Pec Dec
3×10
Start
in App
triceps extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
triceps extension
2×10
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
lateral raise
2×10
Start
in App
Cable forearm curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
Cable forearm curl
4×10
Start
in App
Day 2: Back/FBicep/Frear delt
Assisted Chin-Ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
Assisted Chin-Ups
3 sets
Start
in App
Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Barbell Curl
3×10
Start
in App
Cable Pull Over
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
Cable Pull Over
2×10
Start
in App
cable crossover
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
cable crossover
3×10
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
face pull
3×10
Start
in App
Day 3: FQuads/Hamstring/Calves/Abs
Cable crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
Cable crunch
4×10
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
leg curl
2×10
Start
in App
Smith Machine Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
Smith Machine Squat
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
leg extension
3×10
Start
in App
Seated Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
Seated Calf Raise
2×10
Start
in App
Day 4: Chest/FTricep/ Fside delt
Smith Machine OHP
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
+
amrap
100 sec
Smith Machine OHP
3 sets
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
+
amrap
100 sec
dip
3 sets
Start
in App
Cable fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
+
amrap
100 sec
Cable fly
2×10+
Start
in App
overhead triceps extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
+
amrap
100 sec
overhead triceps extension
3×10+
Start
in App
cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
+
amrap
100 sec
cable lateral raise
3×10+
Start
in App
Day 5: FBack/Bicep/rear delt/Forearm
Machine row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
+
amrap
100 sec
Machine row
3 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
+
amrap
100 sec
lat pulldown
3×10+
Start
in App
seated incline curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
+
amrap
100 sec
seated incline curl
2×10+
Start
in App
Reverse Pec Dec
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
+
amrap
100 sec
Reverse Pec Dec
2×10+
Start
in App
Cable forearm curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
+
amrap
100 sec
Cable forearm curl
4×10+
Start
in App
Day 6: Quads/Fhamstring/Fcalves/Abs
Stiff leg deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
10
100 sec
Stiff leg deadlift
3 sets
Start
in App
Lying Hamstring Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Lying Hamstring Curl
3×10
Start
in App
Sissy Squat
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
Sissy Squat
2×10
Start
in App
Standing Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec
Standing Calf Raise
6×10
Start
in App
Machine Crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
Machine Crunch
4×10
Start
in App