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4 Phase Workout
Swimming
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1x0 reps |
rest: 60s
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Running
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1x0 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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2x12 reps |
rest: 60s
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2x12 reps |
rest: 60s
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2x10 reps |
rest: 60s
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Cable Seated Row to Neck
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2x10 reps |
rest: 60s
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2x10 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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2x10 reps |
rest: 60s
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2x10 reps |
rest: 60s
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2x12 reps |
rest: 60s
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Cable Rope Seated Row
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2x12 reps |
rest: 60s
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2x12 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 10s
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Barbell Squat
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10x3 reps |
rest: 45s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 45s
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3x1 reps |
rest: 45s
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Treadmill Running
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1x0 reps |
rest: 10s
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3x12 reps |
rest: 60s
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Leverage Incline Chest Press
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3x12 reps |
rest: 60s
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Dumbbell Lunge
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2x10 reps |
rest: 60s
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2x10 reps |
rest: 60s
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1x2 reps |
rest: 60s
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Reverse Crunch
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2x12 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Leverage Incline Chest Press
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2x10 reps |
rest: 60s
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Dumbbell Lunge
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2x12 reps |
rest: 60s
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2x12 reps |
rest: 60s
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2x10 reps |
rest: 60s
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2x10 reps |
rest: 60s
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Reverse Crunch
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2x10 reps |
rest: 60s
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4x12 reps |
rest: 45s
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Leverage Incline Chest Press
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4x12 reps |
rest: 45s
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Dumbbell Lunge
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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3x12 reps |
rest: 45s
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3x12 reps |
rest: 45s
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Reverse Crunch
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3x12 reps |
rest: 45s
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Rowing
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1x0 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 10s
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10x3 reps |
rest: 45s
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Barbell Side Split Squat
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3x8 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 45s
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3x2 reps |
rest: 45s
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Rowing
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1x0 reps |
rest: 10s
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Rowing
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0x0 reps |
rest: 10s
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10x4 reps |
rest: 45s
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Barbell Side Split Squat
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3x10 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 45s
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2x3 reps |
rest: 45s
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Rowing
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0x0 reps |
rest: 10s
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Rowing
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0x0 reps |
rest: 10s
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10x4 reps |
rest: 45s
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Barbell Side Split Squat
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3x10 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 45s
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2x3 reps |
rest: 45s
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Rowing
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0x0 reps |
rest: 10s
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3x10 reps |
rest: 45s
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Barbell Bench Press
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10x3 reps |
rest: 45s
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Machine Lat Pulldown
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3x8 reps |
rest: 45s
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3x8 reps |
rest: 45s
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3x8 reps |
rest: 60s
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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Barbell Bench Press
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10x3 reps |
rest: 45s
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Machine Lat Pulldown
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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3x2 reps |
rest: 45s
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
|
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Barbell Bench Press
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10x3 reps |
rest: 45s
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Machine Lat Pulldown
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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3x2 reps |
rest: 45s
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3x10 reps |
rest: 45s
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Treadmill Running
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1x0 reps |
rest: 5s
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Barbell Deep Squat
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10x3 reps |
rest: 45s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 45s
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3x1 reps |
rest: 45s
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Treadmill Running
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1x0 reps |
rest: 5s
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Treadmill Running
|
1x0 reps |
rest: 5s
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Barbell Deep Squat
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10x4 reps |
rest: 45s
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Barbell Romanian Deadlift
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3x10 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 45s
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3x2 reps |
rest: 45s
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Treadmill Running
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1x0 reps |
rest: 5s
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Treadmill Running
|
1x0 reps |
rest: 5s
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Barbell Deep Squat
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10x4 reps |
rest: 45s
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Barbell Romanian Deadlift
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3x10 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 5s
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Barbell Deep Squat
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3x8 reps |
rest: 45s
|
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
|
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Dumbbell Step-Up
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3x10 reps |
rest: 60s
|
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
|
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Pull-Up
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x10 reps |
rest: 60s
|
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Push-Up
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3x12 reps |
rest: 60s
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3x4 reps |
rest: 60s
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Barbell Deep Squat
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3x10 reps |
rest: 45s
|
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Dumbbell Step-Up
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3x12 reps |
rest: 60s
|
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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3x4 reps |
rest: 60s
|
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Pull-Up
|
3x10 reps |
rest: 60s
|
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Dumbbell Lunge
|
3x12 reps |
rest: 60s
|
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Push-Up
|
3x12 reps |
rest: 60s
|
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3x4 reps |
rest: 60s
|
Machine Seated Leg Curl
|
3x8 reps |
rest: 60s
|
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Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 60s
|
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Dumbbell Step-Up
|
3x12 reps |
rest: 60s
|
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Machine Leg Press
|
3x8 reps |
rest: 60s
|
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Pull-Up
|
3x10 reps |
rest: 60s
|
||
Dumbbell Lunge
|
3x12 reps |
rest: 60s
|
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Push-Up
|
3x12 reps |
rest: 60s
|
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3x4 reps |
rest: 60s
|
Barbell Sumo Deadlift
|
3x8 reps |
rest: 45s
|
||
Cable Seated Row
|
3x10 reps |
rest: 45s
|
||
Dumbbell Reverse Lunge
|
3x10 reps |
rest: 45s
|
||
3x12 reps |
rest: 45s
|
|||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 45s
|
||
Machine Leg Curl (Prone)
|
3x10 reps |
rest: 45s
|
||
Cable Shoulder Extension
|
3x12 reps |
rest: 45s
|
||
Hanging Leg Raise
|
3x12 reps |
rest: 45s
|
Barbell Sumo Deadlift
|
3x10 reps |
rest: 45s
|
||
Cable Seated Row
|
3x12 reps |
rest: 45s
|
||
Dumbbell Reverse Lunge
|
3x12 reps |
rest: 45s
|
||
3x15 reps |
rest: 45s
|
|||
Dumbbell Incline Bench Press
|
3x10 reps |
rest: 45s
|
||
Machine Leg Curl (Prone)
|
3x12 reps |
rest: 45s
|
||
Cable Shoulder Extension
|
3x15 reps |
rest: 45s
|
||
Hanging Leg Raise
|
3x15 reps |
rest: 45s
|
Barbell Sumo Deadlift
|
3x10 reps |
rest: 45s
|
||
Cable Seated Row
|
3x12 reps |
rest: 45s
|
||
Dumbbell Reverse Lunge
|
3x12 reps |
rest: 45s
|
||
3x15 reps |
rest: 45s
|
|||
Dumbbell Incline Bench Press
|
3x10 reps |
rest: 45s
|
||
Machine Leg Curl (Prone)
|
3x12 reps |
rest: 45s
|
||
Cable Shoulder Extension
|
3x15 reps |
rest: 45s
|
||
Hanging Leg Raise
|
3x15 reps |
rest: 45s
|
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Upper Chest Crossover
|
3x15 reps |
rest: 60s
|
||
Pull-Up
|
3x8 reps |
rest: 60s
|
||
Cable Seated Row
|
3x8 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x15 reps |
rest: 60s
|
Barbell Bench Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 60s
|
||
Cable Upper Chest Crossover
|
4x15 reps |
rest: 60s
|
||
Pull-Up
|
3x8 reps |
rest: 60s
|
||
Cable Seated Row
|
3x8 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x15 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x8 reps |
rest: 60s
|
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Upper Chest Crossover
|
3x15 reps |
rest: 60s
|
||
Pull-Up
|
3x8 reps |
rest: 60s
|
||
Cable Seated Row
|
4x8 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x15 reps |
rest: 60s
|
Barbell Deep Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Squat with Narrow Stance
|
3x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x15 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Machine Leg Press
|
3x15 reps |
rest: 60s
|
Barbell Deep Squat
|
4x8 reps |
rest: 60s
|
||
Barbell Squat with Narrow Stance
|
4x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x15 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Machine Leg Press
|
3x15 reps |
rest: 60s
|
Barbell Deep Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Squat with Narrow Stance
|
3x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x15 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
4x8 reps |
rest: 60s
|
||
Dumbbell Deadlift
|
4x8 reps |
rest: 60s
|
||
Machine Leg Press
|
4x15 reps |
rest: 60s
|
Barbell Military Press
|
3x8 reps |
rest: 60s
|
||
3x8 reps |
rest: 60s
|
|||
Dumbbell Lateral Raise
|
3x15 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Curl
|
3x15 reps |
rest: 60s
|
Barbell Military Press
|
4x8 reps |
rest: 60s
|
||
4x8 reps |
rest: 60s
|
|||
Dumbbell Lateral Raise
|
4x15 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Curl
|
3x15 reps |
rest: 60s
|
Barbell Military Press
|
3x8 reps |
rest: 60s
|
||
3x8 reps |
rest: 60s
|
|||
Dumbbell Lateral Raise
|
3x15 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
4x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
4x8 reps |
rest: 60s
|
||
Cable Reverse Curl
|
4x15 reps |
rest: 60s
|