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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.
Barbell Bench Press
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3x12 reps |
rest: 120s
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Barbell Bent-Over Row
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3x12 reps |
rest: 120s
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Barbell Squat
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3x12 reps |
rest: 120s
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Barbell Shoulder Press
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3x12 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 120s
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Barbell Curl
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3x12 reps |
rest: 120s
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Machine Calf Raise
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3x15 reps |
rest: 120s
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Crunch
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3x99 reps |
rest: 120s
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Barbell Bench Press
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3x10 reps |
rest: 120s
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Dumbbell Incline Fly
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3x10 reps |
rest: 120s
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Barbell Bent-Over Row
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3x10 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 120s
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Barbell Shoulder Press
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3x10 reps |
rest: 120s
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Dumbbell One-Arm Lateral Raise
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3x12 reps |
rest: 120s
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Barbell Shrug
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3x10 reps |
rest: 120s
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Reverse Crunch
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3x99 reps |
rest: 120s
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Crunch
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3x99 reps |
rest: 120s
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Barbell Curl
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3x10 reps |
rest: 120s
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Dumbbell Incline Curl
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3x12 reps |
rest: 120s
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Barbell Bench Press
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3x10 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 120s
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Barbell Squat
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3x10 reps |
rest: 120s
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Machine Leg Extension
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3x12 reps |
rest: 120s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 120s
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Machine Seated Calf Raise
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2x20 reps |
rest: 60s
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Machine Calf Raise
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2x20 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 120s
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Dumbbell Incline Fly
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3x15 reps |
rest: 120s
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Barbell Shoulder Press
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3x8 reps |
rest: 120s
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Smith Machine Upright Row
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3x10 reps |
rest: 120s
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Dumbbell Alternating Deltoid Raise
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3x15 reps |
rest: 120s
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Barbell Bench Press
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3x8 reps |
rest: 120s
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Dumbbell Seated Tricep Press
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3x10 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 120s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 60s
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Machine Calf Raise
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3x25 reps |
rest: 60s
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Machine Seated Calf Raise
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3x25 reps |
rest: 60s
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Reverse Crunch
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3x99 reps |
rest: 60s
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Crunch
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3x99 reps |
rest: 60s
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Oblique Crunch
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3x99 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 120s
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Cable Rope Seated Row
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3x15 reps |
rest: 120s
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Barbell Shrug
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3x8 reps |
rest: 120s
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Barbell Curl
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3x8 reps |
rest: 120s
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Dumbbell Incline Curl
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3x10 reps |
rest: 120s
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Barbell Preacher Curl
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3x15 reps |
rest: 120s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x12 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Calf Raise
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Smith Machine Upright Row
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3x8 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Reverse Crunch
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3x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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