Workout Routine

Free

Total package 3 day full body

by Erisol

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

Workouts

Day 1

squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

squat

5×5

Barbell Bench

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
10
100 sec
2
80% TM
120 lbs
10
100 sec
3
80% TM
120 lbs
10
100 sec
4
80% TM
120 lbs
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

Barbell Bench

4×10

t-bar row

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

t-bar row

4×10

seated shoulder press

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2 lbs.

seated shoulder press

4×10

lunge

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

Overload: After 1 successful session, Training Max will be suggested to increase by 4 lbs.

lunge

4×10

curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

curl

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
10
100 sec
2
80% TM
120 lbs
10
100 sec
3
80% TM
120 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

skull crushers

3×10

calf raise

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

calf raise

3×12

plank

Set
Time
Rest time
1
40 sec
60 sec
2
40 sec
60 sec
3
40 sec
60 sec
4
40 sec
60 sec
5
40 sec
60 sec

plank

5×40 s

Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
5
100 sec
2
80% TM
20 lbs
5
100 sec
3
80% TM
20 lbs
5
100 sec
4
80% TM
20 lbs
5
100 sec
5
80% TM
20 lbs
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 6 lbs.

bench press

5×5

Machine Pec Deck

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

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Machine Pec Deck

3×12

leg extension

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

Overload: After 1 successful session, Training Max will be suggested to increase by 4 lbs.

leg extension

4×10

Pull ups

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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Pull ups

4×10

lateral raise

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

lateral raise

4×10

hammer curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

hammer curl

3×10

triceps extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps extension

3×10

plank

Set
Time
Rest time
1
40 sec
60 sec
2
40 sec
60 sec
3
40 sec
60 sec
4
40 sec
60 sec
5
40 sec
60 sec

plank

5×40 s

Day 3

deadlift

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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

deadlift

5×5

incline bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

incline bench press

4×10

lateral raise

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

lateral raise

4×10

leg press

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 10 lbs.

leg press

4×10

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
10
100 sec
2
80% TM
120 lbs
10
100 sec
3
80% TM
120 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

cambered bar curl

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
10
100 sec
2
80% TM
120 lbs
10
100 sec
3
80% TM
120 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

skull crushers

3×10

shrug

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

shrug

3×12

plank

Set
Time
Rest time
1
40 sec
60 sec
2
40 sec
60 sec
3
40 sec
60 sec
4
40 sec
60 sec
5
40 sec
60 sec

plank

5×40 s