Workout Routine

Free

The "Essentials" Routine

by guygosha@gmail.com

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Only the most basic essentials. For times where life is messy and you need the bare minimum to stay in shape stregth-wise.

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

Workouts

A Workout

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
0 sec
2
70% TM
105 lbs
2
0 sec
3
80% TM
120 lbs
2
0 sec
4
90% TM
135 lbs
1
120 sec
5
100% TM
150 lbs
6
180 sec
6
100% TM
150 lbs
6
0 sec

squat

6 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
2
120 sec
2
100% TM
110 lbs
6
180 sec
3
100% TM
110 lbs
6
180 sec
4
100% TM
110 lbs
6
0 sec

pullup

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
6
120 sec
2
100% TM
25 lbs
8
120 sec
3
100% TM
25 lbs
8
120 sec
4
100% TM
25 lbs
8
120 sec

seated shoulder press

4 sets

B Workout

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
0 sec
2
70% TM
105 lbs
2
0 sec
3
80% TM
120 lbs
2
0 sec
4
100% TM
150 lbs
1
120 sec
5
100% TM
150 lbs
6
180 sec
6
100% TM
150 lbs
6
0 sec

deadlift

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
0 sec
2
–
–
3
0 sec
3
90% TM
135 lbs
1
120 sec
4
100% TM
150 lbs
8
180 sec
5
100% TM
150 lbs
8
180 sec
6
100% TM
150 lbs
8
0 sec

bench press

6 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
4
60 sec
2
100% TM
25 lbs
8
90 sec
3
100% TM
25 lbs
8
90 sec
4
100% TM
25 lbs
8
90 sec
5
100% TM
25 lbs
8
0 sec

lunge

5 sets