Workout Routine

Free

Minimalist Routine v3

by busn

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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: Chest Bias

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
12
180 sec
3
–
–
8
240 sec
4
–
–
12
180 sec

incline bench press

4 sets

Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Cable Chest Fly

2×8

Pull Up

Set
Reps
Rest time
1
10
120 sec
2
8
120 sec
3
8 +
amrap
120 sec

Pull Up

3 sets

lateral raise

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

lateral raise

3×12

Superset Bicep Curl/Tricep Pulldown

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

Superset Bicep Curl/Tricep Pulldown

3×12

Crunch Machine

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

Crunch Machine

2 sets

Day 2: Squat Movement

Smith Machine Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
12
180 sec

Smith Machine Squats

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
120 sec
2
–
–
14
120 sec
3
–
–
14 +
amrap
120 sec

leg extension

3×14+

Seated Leg Curl (Eccentric)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10 +
amrap
120 sec

Seated Leg Curl (Eccentric)

3×10+

Adductor Squeeze

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
90 sec
2
–
–
14
90 sec

Adductor Squeeze

2×14

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Abductor Machine

2×8

Day 3: Back Bias

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

bent over row

2×8

Unilateral Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

Unilateral Pull Down

2×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

seated shoulder press

2×8

bench press

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

bench press

2×12

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

Reverse Pec Deck

2×10

Tricep Kickback/Bicep Curl Superset

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

Tricep Kickback/Bicep Curl Superset

3×12

Crunch Machine

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

Crunch Machine

2 sets

Day 4: Hamstring Bias

bulgarian split squat

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

bulgarian split squat

2×12

hip thrust

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

hip thrust

3×8

Seated Leg Curl (Eccentric)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Seated Leg Curl (Eccentric)

2×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec

leg press

2×8

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Abductor Machine

2×8