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Master the basics
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The Master the basics routine by lusdan99 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
General one week routine to master the basics repeating all exercises every week. Routine can be easily adapted by changing weights and using assisted versions of more complex/demanding exercises.
Routine detail
Day 1
Leg day
Est. 93 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 2
Push
Est. 93 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable shove fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
High cable chest fly
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Wrist Roller
3 Sets x 10 Reps
Day 3
Pull
Est. 93 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
