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.
Barbell Bench Press
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3x8 reps |
rest: 90s
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T Bar Row
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3x8 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 90s
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Pull-Up
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3x10 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 90s
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Weight Plate Shrug
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3x10 reps |
rest: 90s
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Barbell Squat
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3x8 reps |
rest: 90s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 90s
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Dumbbell Lunge
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3x8 reps |
rest: 90s
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Plank
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3x8 reps |
rest: 90s
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Machine Calf Raise
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3x10 reps |
rest: 90s
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Pull-Up
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3x8 reps |
rest: 180s
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Barbell Military Press
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3x8 reps |
rest: 90s
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Cable Seated Row
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3x8 reps |
rest: 90s
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Dip
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3x10 reps |
rest: 90s
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Cable Rope Face Pull
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3x10 reps |
rest: 90s
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Barbell Curl
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3x10 reps |
rest: 90s
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Barbell Deadlift
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3x8 reps |
rest: 90s
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Barbell Front Squat
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3x8 reps |
rest: 90s
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Cable Kneeling Crunch
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3x8 reps |
rest: 90s
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Parallel Bar Leg Raise
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3x10 reps |
rest: 90s
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Machine Calf Raise
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3x10 reps |
rest: 90s
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Barbell Incline Bench Press
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3x8 reps |
rest: 90s
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Pull-Up
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3x8 reps |
rest: 180s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 90s
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Cable Seated Row
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3x10 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 90s
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Machine Reverse Fly
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3x10 reps |
rest: 90s
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Machine Leg Press
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3x8 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 90s
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Dumbbell Lunge
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3x8 reps |
rest: 90s
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Back Hyperextension
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3x10 reps |
rest: 90s
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Air Bike
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3x30 reps |
rest: 90s
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