Workout Routine

Free

M-F WORKOUT ROUTINE:

by jodin241

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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

Monday back workout

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6
45 sec
4
–
–
6
45 sec

deadlift

4×6

Lat pull down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Lat pull down

4×12

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

dumbbell row

4×12

Hammer strength machine row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Hammer strength machine row

4×12

One arm cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec
5
–
–
12
30 sec
6
–
–
12
30 sec

One arm cable row

6×12

Straight arm cable pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec

Straight arm cable pulldown

2×15

Tuesday chest and abs

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6
45 sec
4
–
–
6
45 sec

incline bench press

4×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

bench press

4×12

Machine bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Machine bench press

3×12

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Machine fly

3×12

Pushup

Set
Reps
Rest time
1
20 +
amrap
45 sec
2
20 +
amrap
45 sec
3
20 +
amrap
45 sec

Pushup

3×20+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Cable crunch

3×12

Hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
45 sec
2
15 +
amrap
45 sec
3
15 +
amrap
45 sec

Hanging leg raises

3×15+

Wednesday legs workout

Barbell back squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6
45 sec
4
–
–
6
45 sec

Barbell back squat

4×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

romanian deadlift

4×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec

leg press

4×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

leg curl

4×12

Walking lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
45 sec
2
–
–
30
45 sec
3
–
–
30
45 sec

Walking lunge

3×30

calf press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
20
45 sec
3
–
–
20
45 sec

calf press

3×20

Thursday shoulder and abs

Military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6
45 sec
4
–
–
6
45 sec

Military press

4×6

Lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Lateral raise

4×12

Reverse machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Reverse machine fly

4×12

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Shoulder press

3×12

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

shrug

4×12

Sit up

Set
Reps
Rest time
1
20
45 sec
2
20
45 sec
3
20
45 sec
4
20
45 sec

Sit up

4×20

Hanging leg raises

Set
Reps
Rest time
1
20
45 sec
2
20
45 sec
3
20
45 sec
4
20
45 sec

Hanging leg raises

4×20

Arms

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Ez bar curl

4×12

Ez bar skull crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Ez bar skull crusher

4×12

Spider curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Spider curl

4×12

Weighted Triceps Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Weighted Triceps Dips

4×12

Cable hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Cable hammer curl

4×12

Cable overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Cable overhead tricep extension

4×12