Workout Routine

Free

Upper Lower

by Jobnoord

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

Workouts

Upper A

Incline chest press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Incline chest press

3×12+

lat pulldown

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

lat pulldown

3×12+

Shoulder Press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 11 lbs.

Shoulder Press

3×12+

Wide chestpress

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

Overload: After 4 successful sessions, 1RM will be suggested to increase by 3 lbs.

Wide chestpress

3×12+

seated cable row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

seated cable row

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
90 sec
2
–
–
16
90 sec
3
–
–
16 +
amrap
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 lbs.

lateral raise

3×16+

preacher curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

preacher curl

3×12+

Overhead cable triceps extension

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

Overload: After 4 successful sessions, 1RM will be suggested to increase by 6 lbs.

Overhead cable triceps extension

3×12+

face pull

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

Overload: After 4 successful sessions, 1RM will be suggested to increase by 6 lbs.

face pull

3×12+

Lower A

hip thrust

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

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

hip thrust

3×12+

Hamstring curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Hamstring curl

3×12+

leg press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

leg press

3×12+

good morning

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

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

good morning

3×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

calf raise

3×20+

Upper B

Incline chest press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Incline chest press

3×12+

assisted pull-up

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 11 lbs.

assisted pull-up

3×12+

Shoulder Press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 11 lbs.

Shoulder Press

3×12+

Chest press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Chest press

3×12+

seated cable row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

seated cable row

3×12+

side lateral raise

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

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2 lbs.

side lateral raise

3×12+

hammer curl

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 lbs.

hammer curl

3×12+

tricep pushdown

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

Overload: After 4 successful sessions, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

3×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
90 sec
2
–
–
16
90 sec
3
–
–
16 +
amrap
90 sec

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

face pull

3×16+

Lower B

leg press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

leg press

3×12+

leg extension

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 11 lbs.

leg extension

3×12+

Hamstring curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Hamstring curl

3×12+

bulgarian split squat

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

bulgarian split squat

2×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

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

calf raise

3×20+

Abs A

pull-over crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
90 sec
2
–
–
30
90 sec
3
–
–
30
90 sec
4
–
–
30 +
amrap
90 sec

pull-over crunch

4×30+

hanging leg raises

Set
Reps
Rest time
1
12 +
amrap
90 sec
2
12 +
amrap
90 sec
3
12 +
amrap
90 sec
4
12 +
amrap
90 sec

hanging leg raises

4×12+

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

Russian Twist

4×12+

Abs B

Cable crunch

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Cable crunch

4×12

candlestick raises

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec
4
12 +
amrap
90 sec

candlestick raises

4×12+

woodchop

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

woodchop

4×12+

Arms

cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

cable curl

4×12+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

overhead triceps extension

4×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

hammer curl

4×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

4×12+

reverse cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
90 sec
2
–
–
16
90 sec
3
–
–
16
90 sec
4
–
–
16 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

reverse cable curl

4×16+

Arms at home

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

curl

4×12+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

triceps extension

4×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

hammer curl

4×12+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

skull crushers

4×12+

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

wrist curl - flexion

4×12+

wrist curl - extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

wrist curl - extension

4×12+