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Ryan Humiston Full Gym 2.0
AUTOPLAY
General
Intermediate
None
Plan Details
The Ryan Humiston Full Gym 2.0 routine by tsaffle is a 20 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Arm Day
Est. 79 min
17 exercises
Incline Cable Extensions
2 Sets x 20 Reps
Incline Cable Extensions (45 Degrees)
2 Sets x 20 Reps
Incline Cable Extensions (Reverse)
2 Sets x 20 Reps
Incline Cable Extensions (Split into 2 Motions)
2 Sets x 20 Reps
Incline Cable Curl (Close Grips)
2 Sets x 20 Reps
Incline Cable Curls (Wide Grip)
2 Sets x 20 Reps
Incline Cable Curls (Wide Grip Drag Curls)
2 Sets x 20 Reps
Incline Cable Curls (Seated Up & Tilted Forward)
2 Sets x 20 Reps
Single Arm French Press (Arm Jammed Against Bench)
2 Sets x 20 Reps
Cross Body Reverse Hammer
2 Sets x 20 Reps
Lying Incline Kick Backs (Supinated Grip)
2 Sets x 20 Reps
Lying Incline Kick Backs (Rotate As You Contract Up)
2 Sets x 20 Reps
High Incline DB Curl (Shoulders Open)
2 Sets x 20 Reps
DB Angled Drags
2 Sets x 20 Reps
DB Skull Crushers (45 Degrees)
2 Sets x 20 Reps
Reverse Grip Straight Bar Curl
2 Sets x 20 Reps
Tricep Push-Ups
2 Sets x 20 Reps
Day 2
Shoulder Day
Est. 94 min
15 exercises
Shoulder Tri Set
3 Sets x 20 Reps
Front Raise Rainbow
3 Sets x 20 Reps
Rear Delt Machine (Partials)
2 Sets x 30 Reps
Rear Delt Machine (Full-Pronated)
2 Sets x 10 Reps
Rear Delt Machine (Full - High on Machine)
2 Sets x 10 Reps
Cable Side Laterals
2 Sets x 15 Reps
Seated High Rope Rows
3 Sets x 20 Reps
Side Lateral Partials (Top)
3 Sets x 20 Reps
Side Lateral Partials (Bottom)
3 Sets x 20 Reps
TRX Pull Aparts
2 Sets x 20 Reps
TRX Y's
2 Sets x 20 Reps
Bent DB Rotations
3 Sets x 20 Reps
Seated Plate Press
3 Sets x 20 Reps
Incline Around The Worlds
2 Sets x 10 Reps
Incline Around the World (Rear Delt)
2 Sets x 10 Reps
Day 3
Back Day
Est. 64 min
9 exercises
EZ Pull Overs Cable
5 Sets x 20 Reps
Seated High Elbow Row
3 Sets x 20 Reps
DB Pull Over
3 Sets x 20 Reps
High Elbow Row Wide Grip
2 Sets x 20 Reps
Slow Bent BB Rows
2 Sets x 20 Reps
DB Row (Flexion & Extension)
3 Sets x 15 Reps
Smith Shrugs Bent Slightly Forward
3 Sets x 30 Reps
Hypers (Flex & Extend Until Failure Into Static Hypers)
1 Set
Hang (60+ Seconds)
1 Set
Day 4
Chest Day
Est. 83 min
11 exercises
Incline Bench
3 Sets x 50 Reps
Decline Machine Flyes Ascending
4 Sets x 15 Reps
Incline DB Press (45 Degrees)
3 Sets x 15 Reps
High Cable Fly
3 Sets x 30 Reps
Low Cable Fly
3 Sets x 30 Reps
Decline Press
3 Sets x 30 Reps
Dumbbell Push Ups
1 Set
Dips Slow + Neg
1 Set
60 Second Extreme Stretch
1 Set
Decline Partial Crunch
1 Set
Hanging Knee Raise
1 Set
Day 5
Leg Day
Est. 129 min
12 exercises
Seated Calf Raise (Toes Straight)
2 Sets x 30 Reps
Seated Calf Raise (Toes Out)
2 Sets x 30 Reps
Seated Calf Raise (Toes In)
2 Sets x 30 Reps
Seated Calf Raise (Straight-Partial W/Stops)
2 Sets x 30 Reps
Leg Extensions (50,50,10 slow, Heavy 10 Drops)
7 Sets x 50 Reps
Seated Leg Curl
3 Sets x 30 Reps
Hack Squat (20,20,10 Pause at Bottom, 10 Pause at Bottom)
4 Sets x 20 Reps
Weight Walking Lunges
3 Sets x 20 Reps
Hamstring Hypers
3 Sets x 30 Reps
Leg Press V's
3 Sets x 30 Reps
Sissy Squat
3 Sets
Dumbbell Sumo Lifts
3 Sets x 30 Reps
Day 6
Arm Day
Est. 103 min
15 exercises
Straight Bar Cable Extensions
5 Sets x 30 Reps
Straight Bar Cable Curls
3 Sets x 8 Reps
Close Grip Smith Rest-Pause
2 Sets x 20 Reps
Reverse Grip Smith Rest-Pause
2 Sets x 20 Reps
Reverse Preacher Close Grip
3 Sets x 15 Reps
Wide EZ Bar Curls
1 Set
Poor Man DB Preacher Curls
3 Sets x 20 Reps
DB French Press
3 Sets x 30 Reps
Cable Rope Curl
5 Sets x 20 Reps
Partial Rope Extensions (Top)
5 Sets x 20 Reps
Body Weight French Press
1 Set
Bodyweight Biceps Bar Curl
1 Set
Extensor Curl (Bent Arm)
4 Sets x 20 Reps
Extensor Curl (Straight Arm)
1 Set
Forearm Cable Curls 3 Way
3 Sets x 60 Reps
Day 7
Shoulder Day
Est. 114 min
14 exercises
Bent Behind the Back Rears
4 Sets x 20 Reps
DB Side Lateral Raise
4 Sets x 20 Reps
Seated Forward Arnold Rotations
4 Sets x 20 Reps
Arnold Presses
1 Set
Machine Rear Delt
3 Sets x 15 Reps
Machine Partial Rear Delt
3 Sets x 20 Reps
Incline Front Raise Back
3 Sets x 15 Reps
Incline Front Raise Stomach
3 Sets x 15 Reps
Single Arm Bent Cable Rear
3 Sets x 20 Reps
Bus Driver Drops (2 Drops)
2 Sets x 10 Reps
Bus Drivers Front Raise Hybrid
1 Set x 20 Reps
High Cable Rears
2 Sets x 30 Reps
BB Seated Slow Press
3 Sets x 20 Reps
Wide Leaning Seated Front Raise
3 Sets x 15 Reps
Day 8
Back Day
Est. 100 min
11 exercises
Seated Leaning Lat Row
3 Sets x 20 Reps
Seated Row
3 Sets x 20 Reps
Rope Lat Pulldown
2 Sets x 20 Reps
V Bar Pulldown
4 Sets x 20 Reps
Incline High Elbow Row
3 Sets x 20 Reps
One Arm Row (2 Sec Hold Top & Bottom)
3 Sets x 15 Reps
Seated Row Trap Shrug
3 Sets x 30 Reps
T Bar Rows (Slow + 4 Drops)
10 Sets x 10 Reps
Reverse Hypers
3 Sets x 30 Reps
Close Grip Pull-Ups (Negatives)
1 Set
60 Second Hang
1 Set
Day 9
Chest Day
Est. 93 min
12 exercises
Incline DB Press
3 Sets x 15 Reps
Incline DB Fly
3 Sets x 20 Reps
Dips
1 Set
Bent Over Cable Fly
3 Sets x 20 Reps
Incline Smith (Drops)
6 Sets x 15 Reps
Machine Fly Partials
3 Sets x 20 Reps
Machine Chest Fly
1 Set
Decline DB Push-Ups
1 Set
Coffin Press (30°, 45°, 60°, 75°)
1 Set x 80 Reps
Machine Fly Stretch
1 Set
Hanging Ball Knee Raise
1 Set
V-Up Ball Pass
1 Set
Day 10
Leg Day
Est. 162 min
12 exercises
Walking Lunges
1 Set x 50 Reps
Hack Squat Ascend & Descend +2 -2
4 Sets x 20 Reps
Lying Leg Curl Ascend & Descend +4 -4
8 Sets x 10 Reps
Sumo Deadlift Ascend & Descend +3 -3
6 Sets x 10 Reps
Leg Press 3 Way
2 Sets x 90 Reps
Adductor Machine
3 Sets x 30 Reps
Abductor Machine
3 Sets x 30 Reps
Leg Extension 21's
2 Sets x 90 Reps
Reverse Smith Lunge
2 Sets x 15 Reps
Seated Leg Curl
3 Sets x 30 Reps
Hamstring Ball Curls
1 Set
Leg Press Calf Raise 3 Way
3 Sets x 150 Reps
Day 11
Arm Day
Est. 132 min
17 exercises
Rope Curls Ascending + Descending (up4, down 4)
8 Sets x 15 Reps
Rope Curls Ascending + Descending (up4, down 4)
8 Sets x 15 Reps
EZ Bar Extensions Ascending + Descending (up 4, down 4)
8 Sets x 15 Reps
Close Grip EZ Bar Curls Ascending + Descending (up 4, down 4)
8 Sets x 15 Reps
Incline French
3 Sets x 20 Reps
DB Seated French Press
3 Sets x 30 Reps
Incline DB Curls
3 Sets x 20 Reps
Seated DB Curl
3 Sets x 20 Reps
Reverse Grip EZ Bar Push Up
1 Set
EZ Bar Drag Curls
4 Sets x 20 Reps
Long Ass Straight Bar Set
5 Sets x 20 Reps
Parallel Skulls
3 Sets x 30 Reps
DB Hammer Wrist Curls
3 Sets x 15 Reps
Extensor Twists
1 Set
Extensor Wrist Curls
1 Set
Flexor Twists
1 Set
Flexor Wrist Curls
1 Set
Day 12
Shoulder Day
Est. 114 min
14 exercises
Side Laterals Ascending + Descending
6 Sets x 20 Reps
Leaning Partial Side Laterals
6 Sets x 20 Reps
Front Raise Rope Pull Apart
3 Sets x 20 Reps
Wide Grip Upright Row Ascending + Desending
6 Sets x 20 Reps
Plate Front Raises
3 Sets x 20 Reps
Plate Press
3 Sets x 20 Reps
Cable High Rear Delt Flys
3 Sets x 20 Reps
Cable Rear Rotations
3 Sets x 20 Reps
Bent Rear Delt Flyes
3 Sets x 15 Reps
Incline Rear Delt Partials
3 Sets x 20 Reps
Around the Worlds
2 Sets x 10 Reps
Wide Cable Front Raise
3 Sets x 30 Reps
Snow Angels
2 Sets x 20 Reps
Side Lateral Partials (Top)
2 Sets x 20 Reps
Day 13
Back Day
Est. 86 min
11 exercises
V Bar Pulldowns W/ Drops
6 Sets x 10 Reps
Straight Bar Lat Pulldown
6 Sets x 20 Reps
EZ Bar Seated Row
3 Sets x 15 Reps
EZ Bar Low Trap Row
3 Sets x 20 Reps
Straight Bar Pullovers
4 Sets x 20 Reps
1 Arm Row + 3 Drops
8 Sets x 15 Reps
Barbell Row + 2 Drops
3 Sets x 10 Reps
T Bar Standing Hypers
1 Set
Hypers Elbow Flex & Extend
1 Set
Hyper Y's
1 Set
V Bar Hangs 60 Seconds
1 Set
Day 14
Chest Day
Est. 78 min
13 exercises
Slight Incline Fly Run the Rack Ascending + Descending
8 Sets x 10 Reps
Incline Smith RP w/ Pause (4 Count Negative)
3 Sets x 10 Reps
Incline Smith Pause
2 Sets x 30 Reps
Cable Coffin Press
3 Sets x 20 Reps
Cable Barrel Press
3 Sets x 15 Reps
Decline Bench (Short Rest)
3 Sets x 30 Reps
Incline DB Drop Set (4 Drops)
5 Sets x 10 Reps
Machine Flys 21s (Top, Full, Bottoms)
3 Sets x 10 Reps
Bench Dips
1 Set
Push Ups
1 Set
TRX Stretch 60 Seconds
1 Set
Ball Crunches
1 Set
Knees to Chest
1 Set
Day 15
Leg Day
Est. 124 min
11 exercises
Leg Extensions 7 Up & Down
14 Sets x 10 Reps
Smith Split Squat (No Rest)
3 Sets x 20 Reps
High Bar Heels On Plate Squat
3 Sets x 30 Reps
Sissy Squat
1 Set
Stiff Leg RDL's
3 Sets x 20 Reps
Sumo's
3 Sets x 20 Reps
Lying Leg Curl
3 Sets x 20 Reps
Reverse Lunge (No Rest)
3 Sets x 10 Reps
Abductor Drop Set
6 Sets x 30 Reps
Glute Hyper
1 Set
Seated Calf 4 Drops
10 Sets x 30 Reps
Day 16
Arm Day
Est. 88 min
14 exercises
Seated DB Curl
3 Sets x 20 Reps
Cable EZ Bar Curl Close
3 Sets x 20 Reps
Cable EZ Bar Curl Wide
3 Sets x 20 Reps
Reverse Cable Straight Bar Curl
3 Sets x 20 Reps
Incline DB Curls
3 Sets x 20 Reps
EZ Bar Drag Curls
3 Sets x 20 Reps
Straight Bar Curl (4 Count Negative)
3 Sets x 10 Reps
DB Skull Crushers (45 Degrees)
3 Sets x 20 Reps
Cable Rope 21's (30's)
3 Sets x 30 Reps
EZ Bar French Press
3 Sets x 20 Reps
Reverse Cable EZ Bar Extensions
3 Sets x 20 Reps
Close Grip Smith Bench
3 Sets x 20 Reps
Reverse Grip Push Up
1 Set
Slow Bench Dips
1 Set
Day 17
Shoulder Day
Est. 63 min
12 exercises
Dynamic Around the Worlds (Don't Set it Down)
3 Sets x 20 Reps
Incline Barbell Front Raise
3 Sets x 20 Reps
Bus Drivers Lean Forward
3 Sets x 20 Reps
Bus Drivers Lean Back
3 Sets x 20 Reps
Slight Incline Arnolds
3 Sets x 20 Reps
Slight Incline Rear Delt Flys
3 Sets x 20 Reps
Machine Side Tri Set
2 Sets x 90 Reps
Side Lateral Slow
2 Sets x 15 Reps
Barbell Front Raise Close
3 Sets x 20 Reps
Barbell Front Raise Wide
3 Sets x 20 Reps
High Band Pull Apart
3 Sets x 50 Reps
Dumbbell Rotations
3 Sets x 30 Reps
Day 18
Back Day
Est. 96 min
11 exercises
DB Pullover (3 Drops)
6 Sets x 20 Reps
Cable Pullover "Short Rest"
4 Sets x 20 Reps
Seated Dual Handle Lat Row
3 Sets x 20 Reps
Single Arm Cable Row "No Rest"
2 Sets x 20 Reps
Incline High DB Row
3 Sets x 20 Reps
Incline DB Shrug
3 Sets x 30 Reps
Bent Over DB Row (2 Drops)
6 Sets x 15 Reps
Seated Cable Row Rest Pause
6 Sets x 20 Reps
T Bar Rows
2 Sets x 20 Reps
Barbell Deadlifts
2 Sets x 30 Reps
Hang Close + Wide (60 Sec Each)
2 Sets
Day 19
Chest Day
Est. 102 min
17 exercises
Incline BB (2 Drops) "No Rest"
3 Sets x 12 Reps
Coffin Press
1 Set
Incline DB Fly
3 Sets x 20 Reps
Dumbbell Partial Flyes (Bottom)
1 Set
Single Arm Machine Fly "No Rest"
3 Sets x 20 Reps
Slight Incline Barrel Press (Heavy 10)
3 Sets x 10 Reps
Push Ups
1 Set x 20 Reps
Low Cable Fly
1 Set x 20 Reps
Push Ups
1 Set x 20 Reps
Mid Cable Fly
1 Set x 20 Reps
Push Ups
1 Set x 20 Reps
High Cable Fly
3 Sets x 8 Reps
Dips
3 Sets x 8 Reps
Decline BB Press
3 Sets x 15 Reps
Dips
1 Set
Dip Bar Knees to Chest
1 Set
Knees to Chest Ballw/ Bench
1 Set
Day 20
Leg Day
Est. 87 min
13 exercises
Weighted Walking Lunges "Short Steps"
2 Sets x 50 Reps
Hack Squats + 2 Drops
3 Sets x 30 Reps
Leg Press Fight For 100
1 Set x 100 Reps
Leg Extension Slow 10 Sec
1 Set x 20 Reps
Leg Extension "100"
1 Set x 100 Reps
Lying Leg Curl
3 Sets x 20 Reps
DB Stiff Leg Romanians
3 Sets x 20 Reps
Sumo Deadlift Rest Pause
3 Sets x 8 Reps
Hyper Stiff Leg
2 Sets x 20 Reps
Hyper Glute
2 Sets x 20 Reps
Walking Lunges No Weight "Drag Back Foot"
2 Sets x 50 Reps
Ball Hamstring Curls
3 Sets x 30 Reps
Smith Calf Raise Regular
4 Sets x 50 Reps
