Workout Routine

Free

Inseason

by Mr. Johnson

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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

Workout 1

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec
4
–
–
4
100 sec

trap bar deadlift

4×4

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec

incline bench press

2×4

bench press DB

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec

bench press DB

2×4

Australische Ruderei

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

Australische Ruderei

3×0

Crossack Squat/ SL Hip Thrust

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec
4
6
100 sec

Crossack Squat/ SL Hip Thrust

4×6

Workout 2

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec
4
–
–
4
100 sec

bulgarian split squat

4×4

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec
4
–
–
4
100 sec

pullup

4×4

DB Shoulder Press/ DB Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

DB Shoulder Press/ DB Row

2×6

Seitheben/hintere fliegende

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Seitheben/hintere fliegende

2×8

trunk rotations

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

trunk rotations

3×8