Workout Routine

Free

Strength Training for Ramen

by Ramen

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The first set will be with moderate weight, the second set should be a challenge with slightly heavier weight, and you should reach failure with the heaviest weight on the third set. The ab exercises will be with bodyweight only. Rest for 90 seconds between all sets and exercises.

For cardio, maintain a hearbeat over 138 bpm.

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

Workouts

Day 1 - Upper Body

incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

incline dumbbell press

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

bent over row

3 sets

smith machine shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

smith machine shoulder press

3 sets

alternate dumbbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

alternate dumbbell curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

skull crushers

3 sets

lying leg raise

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12 +
amrap
90 sec

lying leg raise

3×12+

cardio

Set
Time
Rest time
1
30 sec
100 sec

cardio

1×30 s

Day 2 - Lower Body

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

goblet squat

3 sets

stiff leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

stiff leg deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

leg press

3 sets

walking lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8
90 sec

walking lunge

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

calf raise

3 sets

crunches

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
90 sec
3
30 sec
90 sec

crunches

3×30 s

cardio

Set
Time
Rest time
1
30 sec
100 sec

cardio

1×30 s

Day 3 - Cardio, Abs, & Glutes

plank

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
90 sec
3
30 sec
90 sec

plank

3×30 s

bodyweight glute bridge

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

bodyweight glute bridge

3×15

crunches

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
90 sec
3
30 sec
90 sec

crunches

3×30 s

glute kick back

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

glute kick back

3×12

mountain climbers

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

mountain climbers

3×12

side lying clams

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

side lying clams

3×12

oblique crunches

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

oblique crunches

3×12

Day 4 - Rest

rest

Set
Time
Rest time
1
30 sec
100 sec

rest

1×30 s

Day 5 - Upper Body

wide-grip lat pull down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

wide-grip lat pull down

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

lateral raise

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

hammer curl

3 sets

straight bar tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

straight bar tricep pushdown

3 sets

air bike crunches

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15 +
amrap
90 sec

air bike crunches

3×15+

cardio

Set
Time
Rest time
1
30 sec
100 sec

cardio

1×30 s

Day 6 - Lower Body

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

deadlift

3 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

step-up

3 sets

abductor machine in

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

abductor machine in

3 sets

abductor machine out

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

abductor machine out

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8 +
amrap
90 sec

calf raise

3 sets

cardio

Set
Time
Rest time
1
30 sec
100 sec

cardio

1×30 s

Day 7 - Rest

rest

Set
Time
Rest time
1
30 sec
100 sec

rest

1×30 s