Workout Routine

Free

Jessica Bickling 5-Day U/L 2.0/3.0 Hybrid

by kba14

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Modified Exercise Selection

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Legs 1 - Quads

leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Belt Squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Adductor

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Upper 1

lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Supported Row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated overhead press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable Curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Lower 2 - Glute/Ham

hip thrust

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Single Leg Press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lying leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hip Abductor

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Upper 2

cable lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Supported Row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Rope Tricep Extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lower 3 - Glute

hip thrust

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

reverse lunge

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Jessica Bickling 5-Day U/L 2.0/3.0 Hybrid

Targeted muscles

Workouts

Legs 1 - Quads

leg curl

Set

Intensity

Weight

Reps

Rest time

leg curl

3×10

Belt Squat

Set

Intensity

Weight

Reps

Rest time

Belt Squat

3 sets

calf raise

Set

Intensity

Weight

Reps

Rest time

calf raise

3 sets

leg press

Set

Intensity

Weight

Reps

Rest time

leg press

2×10

Adductor

Set

Intensity

Weight

Reps

Rest time

Adductor

2×10

leg extension

Set

Intensity

Weight

Reps

Rest time

leg extension

3×10

Upper 1

lateral raise

Set

Intensity

Weight

Reps

Rest time

lateral raise

3×12

Chest Supported Row

Set

Intensity

Weight

Reps

Rest time

Chest Supported Row

3×12

seated overhead press

Set

Intensity

Weight

Reps

Rest time

seated overhead press

2×12

lat pulldown

Set

Intensity