Workout Routine

Free

K&N 3 Day Anabolic - Phase 1

by Ktoddm6

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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

Day 1

good morning

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

Standing Overhead Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

Standing Shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

90 sec

2

–

–

8

90 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

MAPS Side Chop

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

0 sec

Day 2

front squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

Decline Chest Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

4

–

–

8

120 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

Barbell Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

skull crushers

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

Downward Chop

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

60 sec

2

–

–

20

60 sec

3

–

–

20

60 sec

Day 3

box squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

Weighted Pull Ups

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec

Weighted Dips

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

3

–

–

6

180 sec

shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

Weighted Decline Sit Ups

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

90 sec

2

–

–

4

90 sec

3

–

–

4

90 sec

4

–

–

4

90 sec