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Workout Routine
Free
Insanity
by coopmangijs@gmail.com
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3x PPL/FullBody
Starting TM is 90% of 1RM.
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Pull
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
deadlift
4×8
Start
in App
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
pullup
3×8+
Start
in App
Hamstring Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Hamstring Curl
3×10
Start
in App
Fly machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Fly machine
3×10
Start
in App
Dumbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Dumbell row
3×10
Start
in App
Push
bench press
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
bench press
4×10
Start
in App
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
overhead press
3×10
Start
in App
Facepull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
Facepull
3×12
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
Dips
Start
in App
Set
Reps
Rest time
1
10
+
amrap
100 sec
2
10
+
amrap
100 sec
3
10
+
amrap
100 sec
Dips
3×10+
Start
in App
Legs
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
squat
4×8
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
romanian deadlift
3×10
Start
in App
Lateral raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
Lateral raises
3×12
Start
in App
Chin ups
Start
in App
Set
Reps
Rest time
1
10
+
amrap
100 sec
2
10
+
amrap
100 sec
3
10
+
amrap
100 sec
Chin ups
3×10+
Start
in App
Lunges
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
Lunges
3×10+
Start
in App