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Biweekly
General
Beginner
Body
Plan Details
The Biweekly routine by mikist84 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body routine
Routine detail
Day 1
Day 1 Chest and Back
Est. 240 min
34 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Bench Push-Up
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Straight Arm Crossover
3 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Push-Up to Side Plank
3 Sets x 1 Reps
Exercise Dome Push-Up
3 Sets x 15 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Windshield Wipers
3 Sets x 10 Reps
Gorilla Chin-Up with Crunch
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Kettlebell Renegade Row
3 Sets x 13 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
V-Up
3 Sets x 20 Reps
Rotational Crunch
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Running
1 Set
Day 2
Day 2 Lower Body
Est. 240 min
21 exercises
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Dumbbell Bench Squat
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Side Step-Up
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Flutter Kick
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Mountain Climber
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Leg Swing
3 Sets x 15 Reps
Prisoner Squat
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Running
1 Set
Plank
3 Sets
Treadmill Running
1 Set
Day 3
Arms and Shoulders
Est. 240 min
33 exercises
EZ Bar Preacher Curl (Close Grip)
3 Sets x 15 Reps
EZ Bar French Press
3 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 21 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable 90 to 180s
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Weight Plate Reverse Curl
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Static Curls
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Weighted Bench Dip
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dip
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Deep Swimmer Press
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 15 Reps
Dumbell squeezes
3 Sets x 15 Reps
Running
1 Set
twenty-ones
3 Sets x 21 Reps
Day 4
Core Focus
Est. 211 min
21 exercises
Air Bike
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Stability Ball Incline Ab Crunch
3 Sets x 15 Reps
Bench Oblique Crunch
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Dragon Flag
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Boat Pose
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Ab Draw Leg Slide
3 Sets x 15 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 5
PT Test
Est. 44 min
4 exercises
Push-Up
3 Sets
Sit Ups
3 Sets
Running
1 Set
Sit-Up
3 Sets x 8 Reps
Day 6
Full Body
Est. 240 min
36 exercises
Push-Up
3 Sets x 20 Reps
Push-Up to Side Plank
3 Sets x 1 Reps
Exercise Dome Push-Up
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Plyo Push-Up
3 Sets x 15 Reps
Elevated Push-Up
3 Sets x 15 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 12 Reps
Kneeling Hip Extension
3 Sets x 20 Reps
Prisoner Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Flutter Kick
3 Sets x 15 Reps
Bridge
3 Sets
Single-Leg Glute Bridge
3 Sets x 15 Reps
Static Curls
3 Sets x 15 Reps
Cable 90 to 180s
3 Sets x 15 Reps
Deep Swimmer Press
3 Sets x 15 Reps
Calf Machine
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Plank
3 Sets
Frog Sit-Up
3 Sets x 15 Reps
Dumbell squeezes
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Dumbbell One-Arm Press (Palms In)
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 7
Rest with stretching and light working
Est. 0 min
0 exercises
This day is empty
