Workout Routine

Free

Push, pull, legs, core, cardio

by cooper_finnigan

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What the title says

Cardio day is just any way to burn 500+ calories.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Pull day

Chin-up

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5 +
amrap
100 sec

Chin-up

3×5+

Long pull

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
12
100 sec
2
90% TM
41 lbs
12
100 sec
3
100% TM
45 lbs
12
100 sec
4
100% TM
45 lbs
12
100 sec

Long pull

4×12

Bicep curls

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
16
100 sec
2
100% TM
150 lbs
16
100 sec
3
100% TM
150 lbs
16
100 sec
4
100% TM
150 lbs
16
100 sec

Bicep curls

4×16

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
100 sec
2
100% TM
25 lbs
12
100 sec
3
100% TM
25 lbs
12
100 sec
4
100% TM
25 lbs
12
100 sec

dumbbell row

4×12

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
90% TM
23 lbs
12
100 sec
2
100% TM
25 lbs
12
100 sec
3
100% TM
25 lbs
12
100 sec
4
100% TM
25 lbs
12
100 sec

triceps kickback

4×12

Push day

Dip

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10 +
amrap
100 sec

Dip

4×10+

Pec fly

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
10
100 sec
2
90% TM
41 lbs
10
100 sec
3
100% TM
45 lbs
10
100 sec
4
100% TM
45 lbs
10
100 sec

Pec fly

4×10

Dumbell press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
10
100 sec
2
90% TM
23 lbs
10
100 sec
3
100% TM
25 lbs
10
100 sec
4
100% TM
25 lbs
10
100 sec

Dumbell press

4×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
10
100 sec
2
90% TM
23 lbs
10
100 sec
3
100% TM
25 lbs
10
100 sec
4
100% TM
25 lbs
10
100 sec

seated overhead press

4×10

Tricep dip

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12 +
amrap
100 sec
4
12 +
amrap
100 sec

Tricep dip

4×12+

Core day

ab wheel

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12 +
amrap
100 sec
4
12 +
amrap
100 sec
5
12 +
amrap
100 sec

ab wheel

5×12+

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec
4
60 sec
100 sec

plank

4×60 s

bicycle crunches

Set
Reps
Rest time
1
25
100 sec
2
25
100 sec
3
25
100 sec
4
25
100 sec
5
25 +
amrap
100 sec

bicycle crunches

5×25+

Side dumbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
100 sec
2
100% TM
25 lbs
12
100 sec
3
100% TM
25 lbs
12
100 sec
4
100% TM
25 lbs
12
100 sec

Side dumbell row

4×12

Leg day

Calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
12
100 sec
2
100% TM
110 lbs
12
100 sec
3
100% TM
110 lbs
12
100 sec
4
100% TM
110 lbs
12
100 sec

Calf raise

4×12

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
12
100 sec
2
90% TM
23 lbs
12
100 sec
3
100% TM
25 lbs
12
100 sec
4
100% TM
25 lbs
12
100 sec

bulgarian split squat

4×12

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
12
100 sec
2
100% TM
150 lbs
12
100 sec
3
100% TM
150 lbs
12 +
amrap
100 sec
4
100% TM
150 lbs
12 +
amrap
100 sec

squat

4×12+

Linear leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
100 sec
2
100% TM
45 lbs
12
100 sec
3
100% TM
45 lbs
12 +
amrap
100 sec
4
100% TM
45 lbs
12 +
amrap
100 sec

Linear leg press

4×12+

Cardio day

Elliptical

Set
Time
Rest time
1
0 sec
100 sec

Elliptical

1×0 s

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5