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Invincible® Physique
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Title Card
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
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Monday
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
bench press
4×12
Start
in App
incline dumbell press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
incline dumbell press
3×10
Start
in App
Seated Ticep Overhead Extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Seated Ticep Overhead Extension
3×10
Start
in App
Reverse grip cable pushdowns
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Reverse grip cable pushdowns
3×10
Start
in App
cable kickback Left Arm
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
cable kickback Left Arm
3×10
Start
in App
cable kickback Right Arm
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
cable kickback Right Arm
3×10
Start
in App
Chest Flyes
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Chest Flyes
3×10
Start
in App
Weighted Dips
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
Weighted Dips
4×10
Start
in App
Tuesday
Back Squat
Start
in App
Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec
Back Squat
4×12
Start
in App
Hamstring Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
Hamstring Curls
4×12
Start
in App
bulgarian split squat (Each Leg)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
bulgarian split squat (Each Leg)
3×10
Start
in App
Quad Extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Quad Extension
3×10
Start
in App
Cable crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
Cable crunch
3×25
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
hanging leg raises
3×20
Start
in App
Wednesday
Optional HIIT Workout
Start
in App
Set
Reps
Rest time
1
10
100 sec
Optional HIIT Workout
1×10
Start
in App
Thursday
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
deadlift
4×12
Start
in App
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
bent over row
3×10
Start
in App
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
preacher curl
3×10
Start
in App
Wide Grip Lateral Pulldowns
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Wide Grip Lateral Pulldowns
3×10
Start
in App
Cable Rope Hammer Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Cable Rope Hammer Curls
3×10
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
seated cable row
3×10
Start
in App
chinup
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
chinup
4×8
Start
in App
Friday
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
overhead press
4×12
Start
in App
Seated Dumbell Front Raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Seated Dumbell Front Raises
3×10
Start
in App
Barbell Shrugs
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Barbell Shrugs
3×10
Start
in App
Hang Cleans
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Hang Cleans
3×10
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
lateral raise
3×10
Start
in App
Sit Ups with Twist
Start
in App
Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec
Sit Ups with Twist
3×30
Start
in App
Lying Leg Raises with Hip Thrust
Start
in App
Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
Lying Leg Raises with Hip Thrust
3×20
Start
in App
Saturday
Optional HIIT Workout
Start
in App
Set
Reps
Rest time
1
10
100 sec
Optional HIIT Workout
1×10
Start
in App
Sunday
REST DAY
Start
in App
Set
Time
Rest time
1
100 sec
100 sec
REST DAY
1×100 s
Start
in App