Workout Routine

Free

strong strong

by elephantfacts

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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

Workout A

Bodyweight Glute Bridge

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Bodyweight Glute Bridge

3×20

dumbbell row

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

dumbbell row

3×12

box squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

box squat

3×20

bench press

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

bench press

3×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

romanian deadlift

3×20

Side Lying Abduction

Set
Reps
Rest time
1
30
100 sec

Side Lying Abduction

1×30

plank

Set
Time
Rest time
1
120 sec
100 sec

plank

1×120 s

side plank

Set
Time
Rest time
1
120 sec
100 sec

side plank

1×120 s

Workout B

Elevated Single Leg Glute Bridge

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Elevated Single Leg Glute Bridge

3×20

lat pulldown

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

lat pulldown

3×12

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

step-up

3×20

seated shoulder press

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

seated shoulder press

3×12

45° Back Extension

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

45° Back Extension

3×20

Side Clam

Set
Reps
Rest time
1
30
100 sec

Side Clam

1×30

Crunch

Set
Reps
Rest time
1
30
100 sec

Crunch

1×30

Side Crunch

Set
Reps
Rest time
1
30
100 sec

Side Crunch

1×30

Workout C

Glute March

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

Glute March

3×100 s

seated cable row

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

seated cable row

3×12

Parallel Squat

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Parallel Squat

3×20

incline bench press

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

incline bench press

3×12

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

single arm, single leg romanian dead lift

3×20

X-Band Walk

Set
Reps
Rest time
1
20
100 sec

X-Band Walk

1×20

RKC Plank

Set
Time
Rest time
1
30 sec
100 sec

RKC Plank

1×30 s

Rope Horizontal Chop

Set
Reps
Rest time
1
10
100 sec

Rope Horizontal Chop

1×10