Workout Routine

Free

workout

by kikipeters

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Targeted muscles
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Workouts

monday

barbell squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell squat

4×8

squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×10

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

sumo deadlift

3×7

rdl’s

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

rdl’s

3×7

dumbell squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
70 sec
2
–
–
7
70 sec
3
–
–
7
70 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

dumbell squats

3×7

cable kickback

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

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

cable kickback

3×10

hip thrust

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

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hip thrust

3×5

single leg squat

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec

single leg squat

4×10

wednesday

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated cable row

3×7

dumbell chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

dumbell chest press

3×7

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec

lateral raise

3×7

alternating rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

alternating rows

3×7

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

decline bench press

3×7

incline bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bicep curl

3×7

seated chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec

seated chest press

3×7

friday

opposite hand to to crunch

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

opposite hand to to crunch

3×10

double leg lift

Set
Reps
Rest time
1
15
0 sec
2
15
0 sec
3
15
0 sec

double leg lift

3×15

russian twist

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

russian twist

3×20

hollow hold

Set
Time
Rest time
1
20 sec
0 sec
2
30 sec
0 sec
3
30 sec
0 sec

hollow hold

3 sets

crunches

Set
Reps
Rest time
1
15
0 sec
2
15
0 sec
3
15
0 sec

crunches

3×15

bicycle crunches

Set
Reps
Rest time
1
30
0 sec
2
30
0 sec
3
30
0 sec

bicycle crunches

3×30

elevated crunch

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

elevated crunch

3×10

plank

Set
Time
Rest time
1
45 sec
0 sec
2
45 sec
0 sec
3
45 sec
0 sec

plank

3×45 s

leg lifts

Set
Reps
Rest time
1
15
0 sec
2
15
0 sec
3
15
0 sec

leg lifts

3×15

scissors

Set
Reps
Rest time
1
15
0 sec
2
15
0 sec
3
15
0 sec

scissors

3×15

sunday

banded squats

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded squats

2×10

banded leg circles right

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded leg circles right

2×10

banded leg circles left

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded leg circles left

2×10

banded squatting walk

Set
Reps
Rest time
1
10
20 sec
2
10
20 sec

banded squatting walk

2×10

hip bridges

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

hip bridges

2×10

banded squat side kicks

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded squat side kicks

2×10

banded fire hydrant right

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded fire hydrant right

2×10

double crunch

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

double crunch

2×10

banded fire hydrant left

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded fire hydrant left

2×10

banded deadlift right

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded deadlift right

2×10

squat jump + pulses

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec

squat jump + pulses

2×5

banded deadlift left

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded deadlift left

2×10

sit outs

Set
Reps
Rest time
1
8
30 sec

sit outs

1×8

butterfly bridge

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

butterfly bridge

2×10