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Modern Physique fitness plan. Search Modern Physique on Bodybuilding.com for more information and details on each day. Some days / exercises may have more requirements or details online.
Barbell Bench Press (Close Grip)
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4x6 reps |
rest: 0s
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Cable Rope Face Pull
|
4x10 reps |
rest: 180s
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Chin-Up
|
4x6 reps |
rest: 0s
|
||
Dumbbell Seated Side Lateral Raise
|
4x10 reps |
rest: 120s
|
||
Machine Incline Chest Press
|
3x12 reps |
rest: 30s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 30s
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3x12 reps |
rest: 30s
|
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Machine Landmine Row (Reverse Grip)
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3x12 reps |
rest: 120s
|
||
Treadmill Running
|
0x8 reps |
rest: 5s
|
Barbell Front Squat
|
4x6 reps |
rest: 180s
|
||
Dumbbell Reverse Lunge
|
3x6 reps |
rest: 120s
|
||
Barbell Romanian Deadlift
|
3x6 reps |
rest: 120s
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||
Machine Leg Press
|
3x12 reps |
rest: 30s
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Machine Seated Leg Curl
|
3x12 reps |
rest: 30s
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||
Machine Leg Extension
|
3x12 reps |
rest: 30s
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||
Hack Squat
|
3x12 reps |
rest: 120s
|
3x10 reps |
rest: 15s
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Side Plank
|
3x8 reps |
rest: 15s
|
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Bench Leg Raise (Supine)
|
3x20 reps |
rest: 45s
|
||
Reverse Crunch
|
3x15 reps |
rest: 15s
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||
Weight Plate Russian Twist
|
3x20 reps |
rest: 15s
|
||
Hanging Pike
|
3x10 reps |
rest: 45s
|
||
Decline Crunch
|
3x15 reps |
rest: 15s
|
||
3x10 reps |
rest: 15s
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|||
Barbell Ab Rollout (Kneeling)
|
3x10 reps |
rest: 45s
|
||
Elliptical Training
|
0x8 reps |
rest: 30s
|
Barbell Bench Press (Close Grip)
|
3x20 reps |
rest: 0s
|
||
Dumbbell Upright Row
|
3x10 reps |
rest: 0s
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Dumbbell Lateral Raise
|
3x10 reps |
rest: 0s
|
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Dumbbell Rear Deltoid Row
|
3x10 reps |
rest: 120s
|
||
Pull-Up
|
3x15 reps |
rest: 0s
|
||
Dumbbell One-Arm Shoulder Press
|
3x15 reps |
rest: 120s
|
||
Barbell Skull Crusher (Reverse Grip)
|
3x8 reps |
rest: 0s
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||
Barbell Curl
|
3x8 reps |
rest: 90s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 0s
|
||
Dumbbell Cross Tricep Extension (Supine)
|
3x8 reps |
rest: 90s
|
||
Dumbbell Preacher Curl
|
3x15 reps |
rest: 0s
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Cable Shoulder Extension
|
3x15 reps |
rest: 60s
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Stationary Bike
|
0x8 reps |
rest: 5s
|
Barbell Speed Squat
|
4x3 reps |
rest: 0s
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Dumbbell Jump Squat
|
4x4 reps |
rest: 90s
|
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4x3 reps |
rest: 0s
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|||
Split Jump
|
4x2 reps |
rest: 90s
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||
Machine Leg Press
|
3x20 reps |
rest: 30s
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||
Machine Seated Leg Curl
|
3x20 reps |
rest: 30s
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||
Machine Leg Extension
|
3x20 reps |
rest: 30s
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||
Dumbbell Walking Lunge
|
3x20 reps |
rest: 120s
|
Barbell Bench Press (Close Grip)
|
4x6 reps |
rest: 0s
|
||
Cable Rope Face Pull
|
4x10 reps |
rest: 180s
|
||
Chin-Up
|
4x6 reps |
rest: 0s
|
||
Barbell Push Press Behind the Neck
|
4x10 reps |
rest: 120s
|
||
Machine Incline Chest Press
|
3x12 reps |
rest: 30s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 30s
|
||
Machine Shoulder Press
|
3x12 reps |
rest: 30s
|
||
Machine Landmine Row (Reverse Grip)
|
3x12 reps |
rest: 120s
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||
Treadmill Running
|
0x8 reps |
rest: 5s
|
Barbell Front Squat
|
4x6 reps |
rest: 180s
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Dumbbell Reverse Lunge
|
3x6 reps |
rest: 120s
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||
Barbell Romanian Deadlift
|
3x6 reps |
rest: 120s
|
||
Machine Leg Press
|
3x12 reps |
rest: 30s
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||
Machine Seated Leg Curl
|
3x12 reps |
rest: 30s
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||
Machine Leg Extension
|
3x12 reps |
rest: 30s
|
||
Hack Squat
|
3x12 reps |
rest: 120s
|
3x10 reps |
rest: 15s
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|||
Side Plank
|
3x8 reps |
rest: 15s
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Bench Leg Raise (Supine)
|
3x20 reps |
rest: 45s
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3x60 reps |
rest: 15s
|
|||
Weight Plate Russian Twist
|
3x20 reps |
rest: 15s
|
||
Hanging Pike
|
3x10 reps |
rest: 45s
|
||
Decline Crunch
|
3x15 reps |
rest: 15s
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3x10 reps |
rest: 15s
|
|||
Barbell Ab Rollout (Kneeling)
|
3x10 reps |
rest: 45s
|
||
Elliptical Training
|
0x8 reps |
rest: 35s
|
Barbell Bench Press (Close Grip)
|
3x20 reps |
rest: 0s
|
||
Dumbbell Upright Row
|
3x10 reps |
rest: 0s
|
||
Dumbbell Lateral Raise
|
3x10 reps |
rest: 0s
|
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Dumbbell Rear Deltoid Row
|
3x10 reps |
rest: 120s
|
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Pull-Up
|
3x15 reps |
rest: 0s
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Dumbbell One-Arm Shoulder Press
|
3x15 reps |
rest: 120s
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||
Barbell Skull Crusher (Reverse Grip)
|
3x8 reps |
rest: 0s
|
||
Barbell Curl
|
3x8 reps |
rest: 90s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 0s
|
||
Dumbbell Cross Tricep Extension (Supine)
|
3x8 reps |
rest: 90s
|
||
Dumbbell Preacher Curl
|
3x15 reps |
rest: 0s
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||
Cable Shoulder Extension
|
3x15 reps |
rest: 60s
|
||
Stationary Bike
|
0x8 reps |
rest: 5s
|
Barbell Bench Press (Close Grip)
|
5x10 reps |
rest: 0s
|
||
Cable Rope Face Pull
|
5x10 reps |
rest: 180s
|
||
Chin-Up
|
5x10 reps |
rest: 0s
|
||
Barbell Push Press Behind the Neck
|
5x8 reps |
rest: 120s
|
||
Machine Incline Chest Press
|
3x12 reps |
rest: 30s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 30s
|
||
Machine Shoulder Press
|
3x12 reps |
rest: 30s
|
||
Machine Landmine Row (Reverse Grip)
|
3x12 reps |
rest: 120s
|
||
Treadmill Running
|
0x8 reps |
rest: 5s
|
Barbell Front Squat
|
6x6 reps |
rest: 180s
|
||
Dumbbell Reverse Lunge
|
3x6 reps |
rest: 120s
|
||
Barbell Romanian Deadlift
|
3x5 reps |
rest: 120s
|
||
Machine Leg Press
|
3x12 reps |
rest: 30s
|
||
Machine Seated Leg Curl
|
3x12 reps |
rest: 30s
|
||
Machine Leg Extension
|
3x12 reps |
rest: 30s
|
||
Hack Squat
|
3x12 reps |
rest: 120s
|
Cable Upward Chop
|
3x10 reps |
rest: 15s
|
||
Cable Kneeling Crunch
|
3x20 reps |
rest: 15s
|
||
Cable Wood Chop
|
3x10 reps |
rest: 15s
|
||
Hanging Pike
|
3x10 reps |
rest: 15s
|
||
Sit-Up
|
3x15 reps |
rest: 15s
|
||
Side Plank
|
3x10 reps |
rest: 15s
|
||
3x10 reps |
rest: 15s
|
|||
Bench Leg Raise (Supine)
|
3x20 reps |
rest: 15s
|
||
Stability Ball Crunch
|
3x30 reps |
rest: 15s
|
||
Elliptical Training
|
0x8 reps |
rest: 40s
|
Barbell Bench Press (Close Grip)
|
3x20 reps |
rest: 0s
|
||
Dumbbell Upright Row
|
3x10 reps |
rest: 0s
|
||
Dumbbell Lateral Raise
|
3x10 reps |
rest: 0s
|
||
Dumbbell Rear Deltoid Row
|
3x10 reps |
rest: 120s
|
||
Pull-Up
|
3x15 reps |
rest: 0s
|
||
Dumbbell One-Arm Shoulder Press
|
3x15 reps |
rest: 120s
|
||
Barbell Skull Crusher (Reverse Grip)
|
3x12 reps |
rest: 0s
|
||
Barbell Curl
|
3x12 reps |
rest: 90s
|
||
Dumbbell Alternating Hammer Curl
|
3x12 reps |
rest: 0s
|
||
Dumbbell Cross Tricep Extension (Supine)
|
3x12 reps |
rest: 90s
|
||
Dumbbell Preacher Curl
|
3x15 reps |
rest: 0s
|
||
Cable Shoulder Extension
|
3x15 reps |
rest: 60s
|
||
Stationary Bike
|
0x8 reps |
rest: 5s
|
Barbell Speed Squat
|
4x3 reps |
rest: 0s
|
||
Dumbbell Jump Squat
|
4x4 reps |
rest: 90s
|
||
4x3 reps |
rest: 0s
|
|||
Split Jump
|
4x2 reps |
rest: 90s
|
||
Machine Leg Press
|
3x20 reps |
rest: 30s
|
||
Machine Seated Leg Curl
|
3x20 reps |
rest: 30s
|
||
Machine Leg Extension
|
3x20 reps |
rest: 30s
|
||
Dumbbell Walking Lunge
|
3x20 reps |
rest: 120s
|
Barbell Bench Press (Close Grip)
|
6x6 reps |
rest: 0s
|
||
Cable Rope Face Pull
|
6x6 reps |
rest: 180s
|
||
Chin-Up
|
6x6 reps |
rest: 0s
|
||
Barbell Push Press Behind the Neck
|
6x6 reps |
rest: 120s
|
||
Machine Incline Chest Press
|
3x12 reps |
rest: 30s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 30s
|
||
Machine Shoulder Press
|
3x12 reps |
rest: 30s
|
||
Machine Landmine Row (Reverse Grip)
|
3x12 reps |
rest: 120s
|
||
Treadmill Running
|
0x8 reps |
rest: 5s
|
Barbell Front Squat
|
5x4 reps |
rest: 180s
|
||
Dumbbell Reverse Lunge
|
3x4 reps |
rest: 120s
|
||
Barbell Romanian Deadlift
|
3x4 reps |
rest: 120s
|
||
Machine Leg Press
|
3x12 reps |
rest: 30s
|
||
Machine Seated Leg Curl
|
3x12 reps |
rest: 30s
|
||
Machine Leg Extension
|
3x12 reps |
rest: 30s
|
||
Hack Squat
|
3x12 reps |
rest: 120s
|
Cable Upward Chop
|
3x10 reps |
rest: 15s
|
||
Cable Kneeling Crunch
|
3x20 reps |
rest: 15s
|
||
Cable Wood Chop
|
3x10 reps |
rest: 15s
|
||
Hanging Pike
|
3x10 reps |
rest: 15s
|
||
Sit-Up
|
3x15 reps |
rest: 15s
|
||
Side Plank
|
3x10 reps |
rest: 15s
|
||
3x10 reps |
rest: 15s
|
|||
Bench Leg Raise (Supine)
|
3x20 reps |
rest: 15s
|
||
Stability Ball Crunch
|
3x30 reps |
rest: 15s
|
||
Elliptical Training
|
0x8 reps |
rest: 40s
|
Barbell Bench Press (Close Grip)
|
3x20 reps |
rest: 0s
|
||
Dumbbell Upright Row
|
3x10 reps |
rest: 0s
|
||
Dumbbell Lateral Raise
|
3x10 reps |
rest: 0s
|
||
Dumbbell Rear Deltoid Row
|
3x10 reps |
rest: 120s
|
||
Pull-Up
|
3x15 reps |
rest: 0s
|
||
Dumbbell One-Arm Shoulder Press
|
3x15 reps |
rest: 120s
|
||
Barbell Skull Crusher (Reverse Grip)
|
3x12 reps |
rest: 0s
|
||
Barbell Curl
|
3x12 reps |
rest: 90s
|
||
Dumbbell Alternating Hammer Curl
|
3x12 reps |
rest: 0s
|
||
Dumbbell Cross Tricep Extension (Supine)
|
3x12 reps |
rest: 90s
|
||
Dumbbell Preacher Curl
|
3x15 reps |
rest: 0s
|
||
Cable Shoulder Extension
|
3x15 reps |
rest: 60s
|
||
Stationary Bike
|
0x8 reps |
rest: 5s
|
Barbell Speed Squat
|
4x3 reps |
rest: 0s
|
||
Dumbbell Jump Squat
|
4x4 reps |
rest: 90s
|
||
4x3 reps |
rest: 0s
|
|||
Split Jump
|
4x2 reps |
rest: 90s
|
||
Machine Leg Press
|
3x20 reps |
rest: 30s
|
||
Machine Seated Leg Curl
|
3x20 reps |
rest: 30s
|
||
Machine Leg Extension
|
3x20 reps |
rest: 30s
|
||
Dumbbell Walking Lunge
|
3x20 reps |
rest: 120s
|
Barbell Bench Press
|
5x3 reps |
rest: 120s
|
||
3x3 reps |
rest: 120s
|
|||
Pull-Up
|
4x6 reps |
rest: 0s
|
||
Dumbbell Incline Bench Press
|
4x6 reps |
rest: 120s
|
||
Leverage Decline Chest Press
|
3x8 reps |
rest: 30s
|
||
Machine Lat Pulldown (Reverse Grip)
|
3x8 reps |
rest: 30s
|
||
Machine Shoulder Press
|
3x8 reps |
rest: 30s
|
||
T Bar Row
|
3x8 reps |
rest: 120s
|
||
Treadmill Running
|
0x8 reps |
rest: 5s
|
Barbell Squat
|
4x6 reps |
rest: 180s
|
||
Kettlebell Single-Leg Deadlift
|
3x6 reps |
rest: 0s
|
||
Barbell Single-Leg Squat
|
3x6 reps |
rest: 120s
|
||
Machine Leg Press
|
3x8 reps |
rest: 30s
|
||
Machine Seated Leg Curl
|
3x8 reps |
rest: 30s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 30s
|
||
Hack Squat
|
3x8 reps |
rest: 120s
|
3x10 reps |
rest: 15s
|
|||
Side Plank
|
3x8 reps |
rest: 15s
|
||
Bench Leg Raise (Supine)
|
3x20 reps |
rest: 45s
|
||
3x60 reps |
rest: 15s
|
|||
Weight Plate Russian Twist
|
3x20 reps |
rest: 15s
|
||
Hanging Pike
|
3x10 reps |
rest: 45s
|
||
3x15 reps |
rest: 15s
|
|||
Barbell Seated Twist
|
3x10 reps |
rest: 15s
|
||
Barbell Ab Rollout (Kneeling)
|
3x10 reps |
rest: 45s
|
||
Elliptical Training
|
0x8 reps |
rest: 50s
|
Barbell Incline Bench Press
|
4x10 reps |
rest: 0s
|
||
Dumbbell Incline Bench Row
|
4x6 reps |
rest: 120s
|
||
Chin-Up
|
3x10 reps |
rest: 0s
|
||
Dumbbell Bench Press (Palms in)
|
3x10 reps |
rest: 120s
|
||
Barbell Skull Crusher (Reverse Grip)
|
3x8 reps |
rest: 0s
|
||
Barbell Curl
|
3x8 reps |
rest: 90s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 0s
|
||
Dumbbell Cross Tricep Extension (Supine)
|
3x8 reps |
rest: 90s
|
||
Dumbbell Preacher Curl
|
3x15 reps |
rest: 0s
|
||
Cable Shoulder Extension
|
3x15 reps |
rest: 60s
|
||
Stationary Bike
|
0x8 reps |
rest: 5s
|
Barbell Sumo Deadlift
|
4x3 reps |
rest: 0s
|
||
4x5 reps |
rest: 90s
|
|||
4x3 reps |
rest: 0s
|
|||
Knee Tuck Jump
|
4x4 reps |
rest: 90s
|
||
Machine Leg Press
|
3x15 reps |
rest: 30s
|
||
Machine Seated Leg Curl
|
3x15 reps |
rest: 30s
|
||
Machine Leg Extension
|
3x15 reps |
rest: 30s
|
||
Dumbbell Walking Lunge
|
3x16 reps |
rest: 120s
|
Barbell Bench Press
|
5x3 reps |
rest: 120s
|
||
3x3 reps |
rest: 120s
|
|||
Pull-Up
|
4x6 reps |
rest: 0s
|
||
Dumbbell Incline Bench Press
|
4x6 reps |
rest: 120s
|
||
Leverage Decline Chest Press
|
3x8 reps |
rest: 30s
|
||
Machine Lat Pulldown (Reverse Grip)
|
3x8 reps |
rest: 30s
|
||
Machine Shoulder Press
|
3x8 reps |
rest: 30s
|
||
T Bar Row
|
3x8 reps |
rest: 120s
|
||
Treadmill Running
|
0x8 reps |
rest: 5s
|
Barbell Squat
|
4x6 reps |
rest: 180s
|
||
Kettlebell Single-Leg Deadlift
|
3x6 reps |
rest: 0s
|
||
Barbell Single-Leg Squat
|
3x6 reps |
rest: 120s
|
||
Machine Leg Press
|
3x8 reps |
rest: 30s
|
||
Machine Seated Leg Curl
|
3x8 reps |
rest: 30s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 30s
|
||
Hack Squat
|
3x8 reps |
rest: 120s
|
3x10 reps |
rest: 15s
|
|||
Side Plank
|
3x8 reps |
rest: 15s
|
||
Bench Leg Raise (Supine)
|
3x20 reps |
rest: 45s
|
||
3x60 reps |
rest: 15s
|
|||
Weight Plate Russian Twist
|
3x20 reps |
rest: 15s
|
||
Hanging Pike
|
3x10 reps |
rest: 45s
|
||
3x15 reps |
rest: 15s
|
|||
Barbell Seated Twist
|
3x10 reps |
rest: 15s
|
||
Barbell Ab Rollout (Kneeling)
|
3x10 reps |
rest: 45s
|
||
Elliptical Training
|
0x8 reps |
rest: 50s
|