Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
To create your own custom workout, set this workout as your current routine and add your own exercises!
Where is my workout?
If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans".
Renaming Workout Days
Swipe left to rename, change the status or duplicate workout days.
Changing Default Reps and Starting Weight
Swipe left on the exercise cell and tap the edit icon.
Machine Lat Pulldown
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4x8 reps |
rest: 0s
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Barbell Sumo Deadlift
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4x8 reps |
rest: 0s
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Cable Elevated Row
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3x10 reps |
rest: 0s
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Dumbbell Hamstring Curl
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3x10 reps |
rest: 0s
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Barbell Bicep Curl (Wide Grip)
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2x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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2x12 reps |
rest: 60s
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Barbell Bench Press
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4x7 reps |
rest: 0s
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Barbell Squat
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4x7 reps |
rest: 0s
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Barbell Decline Bench Press
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3x10 reps |
rest: 0s
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Machine Leg Press (Narrow Stance)
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3x10 reps |
rest: 0s
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Machine Calf Press
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3x10 reps |
rest: 0s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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2x12 reps |
rest: 0s
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EZ Bar Decline Close Grip Skull Crusher
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2x12 reps |
rest: 0s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 0s
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Barbell Sumo Deadlift
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4x8 reps |
rest: 0s
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Cable Elevated Row
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3x10 reps |
rest: 0s
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Dumbbell Hamstring Curl
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3x10 reps |
rest: 0s
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Barbell Bicep Curl (Wide Grip)
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2x12 reps |
rest: 60s
|
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Dumbbell Alternating Hammer Curl
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2x12 reps |
rest: 60s
|
Barbell Bench Press
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4x7 reps |
rest: 0s
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Barbell Squat
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4x7 reps |
rest: 0s
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Barbell Decline Bench Press
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3x10 reps |
rest: 0s
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Machine Leg Press
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3x10 reps |
rest: 0s
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Calf Press On Leg Press
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3x10 reps |
rest: 0s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Front Raise
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2x12 reps |
rest: 0s
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EZ Bar Decline Close Grip Skull Crusher
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2x12 reps |
rest: 0s
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Chin-Up
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3x0 reps |
rest: 90s
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Barbell Bicep Curl (Wide Grip)
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5x5 reps |
rest: 90s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 30s
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Barbell Deep Squat
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5x5 reps |
rest: 90s
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Weighted Tricep Dip
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5x5 reps |
rest: 60s
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