Workout Routine

Free

Maguire Workout Split

by maguire.domanszky

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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- Legs

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
15
150 sec
3
–
–
12
150 sec
4
–
–
10
150 sec

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
10
100 sec

leg curl

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
10
100 sec

leg extension

3 sets

Seated Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
15
100 sec

Seated Calve Raise

3 sets

Standing Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Standing Calve Raise

3 sets

Day 2- Push

Incline Dumbbell Bench

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

Incline Dumbbell Bench

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bench press

3×10

Low to High Cable Fly

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

Low to High Cable Fly

2×15

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

side lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

skull crushers

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

tricep pushdown

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Cable crunch

3 sets

Day 3- Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

lat pulldown

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

t-bar row

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

seated cable row

3 sets

Seated Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

Seated Dumbbell Curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

hammer curl

2×12

rear delt fly

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

rear delt fly

3×15

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

wrist curl

3 sets

Day 4-REST

Cardio

Set
Time
Rest time
1
1 sec
100 sec

Cardio

1×1 s

Day 5- Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
15
150 sec
3
–
–
15
150 sec

squat

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bulgarian split squat

3×10

Adductor Abductor Superset

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

Adductor Abductor Superset

2×20

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

leg curl

4 sets

Standing Calve Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Standing Calve Raise

4 sets

Dumbbell Single Leg Calve Raise

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

Dumbbell Single Leg Calve Raise

3×12

Day 6- Chest Focus, Side Delt, and Core

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec

incline bench press

4 sets

Flat Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec

Flat Machine Press

4 sets

Low to High Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Low to High Cable Fly

3×10

Dips

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Dips

3×10+

Dumbbell Side Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

Dumbbell Side Lateral Raise

4 sets

Cable Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

Cable Crunch Machine

4×20

Day 7- Back Focus/ Rear Delts

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8
100 sec

close grip lat pulldown

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec

bent over row

4 sets

Straight Arm Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec

Straight Arm Pull Down

2 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
20
100 sec
3
–
–
15
100 sec
4
–
–
10
100 sec

shrug

4 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Reverse Pec Deck

4 sets

Day 8-Arms

Seated Dumbbell Tricep Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Seated Dumbbell Tricep Press

4 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Barbell Curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

tricep pushdown

4 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

Cable Curl

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

preacher curl

2×12

diamond push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

diamond push-ups

2×10

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
15
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

wrist curl

5 sets

Day 9- REST

Cardio

Set
Time
Rest time
1
30 sec
100 sec

Cardio

1×30 s