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.
Push-Up
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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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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x7.7.7 reps |
rest: 60s
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3x7.7.7 reps |
rest: 60s
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Cable One-Arm Bicep Curl
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Hanging Leg Raise
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3x10 reps |
rest: 60s
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Stability Ball Trunk Rotation
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3x25 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Decline Bench Ab Reach
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3x10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Machine Hip Abduction
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2x30 reps |
rest: 60s
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Machine Hip Adduction
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2x30 reps |
rest: 60s
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Barbell Sumo Deadlift
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1x10 reps |
rest: 60s
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Barbell Sumo Deadlift
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5x5 reps |
rest: 60s
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Barbell Hip Thrust
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3x12 reps |
rest: 60s
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Machine Back Extension
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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6x4 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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2x15 reps |
rest: 60s
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Machine Hip Abduction
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2x30 reps |
rest: 60s
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Machine Hip Adduction
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2x30 reps |
rest: 60s
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Barbell Front Squat
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1x10 reps |
rest: 60s
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Barbell Front Squat
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5x5 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Machine Leg Extension
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2x12 reps |
rest: 60s
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Machine Leg Extension
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6x4 reps |
rest: 60s
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Hack Calf Raise
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3x15 reps |
rest: 60s
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