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Karol Stuglik 3.0
General
Beginner
Machine strength
Plan Details
The Karol Stuglik 3.0 routine by insect is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Priority: legs. Progression overload each set. Break between sets 60-90 seconds.
Routine detail
Mon
Legs
Est. 58 min
6 exercises
Machine Single-Leg Extension
2 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Hack Squat
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Tue
Back + Biceps
Est. 57 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Wed
Rest day - cardio
Est. 42 min
1 exercise
Stationary Bike
1 Set
Thu
Chest + Triceps
Est. 56 min
7 exercises
Dip
1 Set x 30 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Fri
Legs + Shoulders
Est. 63 min
7 exercises
Bodyweight Walking Lunge
1 Set x 30 Reps
Barbell Lunge
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Sat
Rest day - cardio
Est. 42 min
1 exercise
Stationary Bike
1 Set
Sun
Rest day - cardio
Est. 42 min
1 exercise
Stationary Bike
1 Set
