Workout Routine

Free

Upper lower

by mumslayer69

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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

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
10
90 sec

bench press

3 sets

incline bench press

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

incline bench press

3×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

pullup

3×5+

Straight arm pull-down

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

Straight arm pull-down

3×12

preacher curl

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

preacher curl

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
75 sec
2
–
–
16
75 sec
3
–
–
16
75 sec

hammer curl

3×16

skull crushers

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

skull crushers

3×12

lateral raise

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

lateral raise

3×16

rear delt fly

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

rear delt fly

3×16

Lower

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
10
90 sec

hack squat

3 sets

lunge

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

lunge

3×16

leg extension

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

leg extension

3×16

romanian deadlift

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

romanian deadlift

3×10

calf raise

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

calf raise

3×10

Upper 2

lat pulldown

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

lat pulldown

3×10

barbell row

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

barbell row

3×10

seated shoulder press

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

seated shoulder press

3×12

face pull

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

face pull

3×16

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
10
90 sec

bench press

3 sets

fly

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

fly

3×16

preacher curl

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

preacher curl

3×12

hammer curl

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

hammer curl

3×12

tricep pushdown

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

tricep pushdown

3×10

skull crushers

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

skull crushers

3×10

Lower 2

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

hip thrust

3×8

good morning

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

good morning

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec

leg curl

4 sets

leg press

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

leg press

3×12

cable kickback

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

cable kickback

3×16

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
–
–
16
60 sec
3
–
–
16
60 sec

calf raise

3×16

Upper 5

curl

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

curl

3×10

concentration curl

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

concentration curl

3×16

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
10
90 sec

seated shoulder press

3 sets

lateral raise

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

lateral raise

3×16

incline bench press

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

incline bench press

3×12

Machine pec fly

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

Machine pec fly

3×16

Meadows rows

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

Meadows rows

3×12

seated cable row

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

seated cable row

3×12

tricep pushdown

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

tricep pushdown

3×12