Workout Routine

Free

Str, 3 day

by powerdudu

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80-85-90 bp, 85-90-80 sq, 90-80-85 dl

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

Workouts

(1)W1D1

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
180 sec
2
85% 1RM
130 lbs
4
180 sec
3
85% 1RM
130 lbs
4
180 sec
4
85% 1RM
130 lbs
4
180 sec
5
85% 1RM
130 lbs
4
180 sec

squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
7
120 sec
2
70% 1RM
105 lbs
7
120 sec
3
70% 1RM
105 lbs
7
120 sec
4
70% 1RM
105 lbs
7
120 sec

overhead press

4 sets

leg curl

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

leg curl

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
120 sec
2
75% 1RM
34 lbs
8
120 sec
3
75% 1RM
34 lbs
8
120 sec
4
75% 1RM
34 lbs
8
120 sec

lat pulldown

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec
3
–
–
9
100 sec

seated incline curl

3 sets

tricep pushdown

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

tricep pushdown

3 sets

(2)W1D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec
4
80% 1RM
120 lbs
5
180 sec
5
80% 1RM
120 lbs
5
180 sec

bench press

5 sets

machine fly

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

machine fly

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
120 sec
2
65% 1RM
29 lbs
10
120 sec
3
65% 1RM
29 lbs
10
120 sec
4
65% 1RM
29 lbs
10
120 sec

seated cable row

4 sets

lunge

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

lunge

3 sets

face pull

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

face pull

3 sets

Glute bridge

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

Glute bridge

2 sets

(3)W1D3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3
180 sec
2
90% 1RM
135 lbs
3
180 sec
3
90% 1RM
135 lbs
3
180 sec
4
90% 1RM
135 lbs
3
180 sec
5
90% 1RM
135 lbs
3
180 sec
6
90% 1RM
135 lbs
3
180 sec

deadlift

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
120 sec
2
70% 1RM
105 lbs
10
120 sec
3
70% 1RM
105 lbs
10
120 sec
4
70% 1RM
105 lbs
10
120 sec

incline bench press

4 sets

leg curl

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

leg curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
7
120 sec
2
75% 1RM
115 lbs
7
120 sec
3
75% 1RM
115 lbs
7
120 sec

curl

3 sets

tricep pushdown

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

tricep pushdown

3 sets

hammer curl

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

hammer curl

2 sets

(4)W2D1

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3
180 sec
2
90% 1RM
135 lbs
3
180 sec
3
90% 1RM
135 lbs
3
180 sec
4
90% 1RM
135 lbs
3
180 sec
5
90% 1RM
135 lbs
3
180 sec
6
90% 1RM
135 lbs
3
180 sec

squat

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
65% 1RM
100 lbs
8
120 sec
4
65% 1RM
100 lbs
8
120 sec

overhead press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
120 sec
2
70% 1RM
31 lbs
12
120 sec
3
70% 1RM
31 lbs
12
120 sec
4
70% 1RM
31 lbs
12
120 sec

lat pulldown

4 sets

leg curl

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

leg curl

3 sets

seated incline curl

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

seated incline curl

3 sets

triceps pushdowns

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

triceps pushdowns

3 sets

(5)W2D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
180 sec
2
85% 1RM
130 lbs
4
180 sec
3
85% 1RM
130 lbs
4
180 sec
4
85% 1RM
130 lbs
4
180 sec
5
85% 1RM
130 lbs
4
180 sec

bench press

5 sets

machine fly

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

machine fly

3 sets

face pull

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

face pull

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
120 sec
2
65% 1RM
29 lbs
10
120 sec
3
65% 1RM
29 lbs
10
120 sec
4
65% 1RM
29 lbs
10
120 sec

seated cable row

4 sets

Glute bridge

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

Glute bridge

3 sets

leg extension

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

leg extension

4 sets

(6)W2D3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec
4
80% 1RM
120 lbs
5
180 sec
5
80% 1RM
120 lbs
5
180 sec

deadlift

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec
3
75% 1RM
115 lbs
8
120 sec
4
75% 1RM
115 lbs
8
120 sec

incline bench press

4 sets

leg extension

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

leg extension

4 sets

tricep pushdown

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

tricep pushdown

3 sets

hammer curl

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

hammer curl

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec
3
75% 1RM
115 lbs
8
120 sec

curl

3 sets

leg adduction

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

leg adduction

3 sets

(7)W3D1

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec
4
80% 1RM
120 lbs
5
180 sec
5
80% 1RM
120 lbs
5
180 sec

squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
65% 1RM
100 lbs
8
120 sec
4
65% 1RM
100 lbs
8
120 sec

overhead press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec
4
70% 1RM
31 lbs
10
120 sec

lat pulldown

4 sets

machine fly

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

machine fly

3 sets

cable lateral raise

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

cable lateral raise

3 sets

seated incline curl

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

seated incline curl

3 sets

triceps pushdowns

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

triceps pushdowns

4 sets

(8)W3D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3
180 sec
2
90% 1RM
135 lbs
3
180 sec
3
90% 1RM
135 lbs
3
180 sec
4
90% 1RM
135 lbs
3
180 sec
5
90% 1RM
135 lbs
3
180 sec
6
90% 1RM
135 lbs
3
180 sec

bench press

6 sets

cable crossover

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

cable crossover

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec
4
70% 1RM
31 lbs
10
100 sec

seated cable row

4 sets

face pull

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

face pull

3 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

hammer curl

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

hammer curl

3 sets

(9)W3D3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
180 sec
2
85% 1RM
130 lbs
4
180 sec
3
85% 1RM
130 lbs
4
180 sec
4
85% 1RM
130 lbs
4
180 sec
5
85% 1RM
130 lbs
4
180 sec

deadlift

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
9
120 sec
2
75% 1RM
115 lbs
9
120 sec
3
75% 1RM
115 lbs
9
120 sec

incline bench press

3 sets

machine fly

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

machine fly

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
9
120 sec
2
75% 1RM
34 lbs
9
120 sec
3
75% 1RM
34 lbs
9
120 sec
4
75% 1RM
34 lbs
9
120 sec

lat pulldown

4 sets

lateral raise

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

lateral raise

3 sets

curl

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

curl

3 sets

tricep pushdown

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

tricep pushdown

4 sets