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Physiqonomics
General
Beginner
Dumbbell
Plan Details
The Physiqonomics routine by datapunk is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Training plan for the paid program by Physiqonomics.com
Routine detail
Mon
Workout A
Est. 56 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Pallof Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 30 Reps
Tue
Workout B
Est. 73 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Thu
Workout A2
Est. 54 min
6 exercises
Barbell Front Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Pallof Press
3 Sets x 12 Reps
Fri
Workout B2
Est. 79 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
