Loading...
Standard
General
Intermediate
Machine strength
Plan Details
The Standard routine by PaulLaverty is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Bi & Tri
Est. 56 min
9 exercises
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Tue
Chest & Back
Est. 59 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Wed
Shoulder & Legs
Est. 49 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Thu
Back & Bi
Est. 53 min
8 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Fri
Chest & Tri
Est. 52 min
8 exercises
Machine Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Sat
Leg Day
Est. 40 min
6 exercises
Barbell Clean
5 Sets x 3 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
Glute
Est. 53 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Bridge
3 Sets
