Drake - Plan
General
Intermediate
None
Plan Details
The Drake - Plan routine by drakeda is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Drake Plan
Routine detail
Mon
Day 1
Est. 135 min
11 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Boxing
3 Sets
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Day 2
Est. 73 min
10 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Thu
Rest
Est. 109 min
9 exercises
Seated Hamstring and Calf Stretch
3 Sets x 8 Reps
Rocket Jump
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Box Jumps
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Boxing
3 Sets
Fri
Day 3
Est. 87 min
12 exercises
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Decline Bench Lunge
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sat
Rest
Est. 152 min
7 exercises
Running
3 Sets
Hamstring Stretch
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Lateral Stretch
3 Sets x 8 Reps
Boxing
3 Sets
Sun
Rest
Est. 0 min
0 exercises
This day is empty
