Workout Routine

Free

Oliver 2025 v1

by oliver_adl

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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

Cable shoulder cuff rotation

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

Cable shoulder cuff rotation

3×15

pull up

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

pull up

3×10

dips

Set
Reps
Rest time
1
15
120 sec
2
15
120 sec
3
15
120 sec

dips

3×15

Skipping

Set
Time
Rest time
1
900 sec
60 sec

Skipping

1×900 s

Rowing

Set
Time
Rest time
1
900 sec
100 sec

Rowing

1×900 s

Tuesday (legs)

hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

hamstring curl

4 sets

hack squat

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

hack squat

3×10

Standing calf raise

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

Standing calf raise

3×15

Walking lunge

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

Walking lunge

3×12

leg extension

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

leg extension

3×8

Wednesday (back/biceps)

lat pulldown

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

lat pulldown

3×12

t-bar row

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

t-bar row

3×10

isolated lat (pull down or row) single arm cable

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

isolated lat (pull down or row) single arm cable

3×10

preacher curl (machine)

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

preacher curl (machine)

3×10

rear delt fly

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

rear delt fly

3×8

Thursday (chest/shoulders)

Dumbbell Incline Press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
8
120 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

Dumbbell Incline Press

4 sets

High Incline Press

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

High Incline Press

3×10

Chest Fly

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

Chest Fly

3×12

side lateral raise

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

side lateral raise

3×15

decline press

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

decline press

3×12

Friday (full body)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
8
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

deadlift

4 sets

abdominal crunch

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

abdominal crunch

3×10

Side Bends

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

Side Bends

3×10

crucifix raise

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

crucifix raise

3×12

triceps pushdowns

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

triceps pushdowns

3×10

Saturday (legs)

Dumbbell deadlift

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

Dumbbell deadlift

3×8

Glute extension

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

Glute extension

3×8

uni lateral leg press

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

uni lateral leg press

3×10

bulgarian split squat

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

bulgarian split squat

3×12

inner thigh abductor

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

inner thigh abductor

3×12

Sunday (rest)

Skipping

Set
Time
Rest time
1
30 sec
100 sec

Skipping

1×30 s