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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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4x10 reps |
rest: 30s
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Chin-Up
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4x10 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 30s
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Dumbbell Incline Fly
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4x15 reps |
rest: 30s
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Dumbbell One-Arm Row
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5x10 reps |
rest: 0s
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Push-Up
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1x100 reps |
rest: 0s
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Leg Raise
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2x15 reps |
rest: 120s
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Cable Kneeling Crunch
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2x15 reps |
rest: 120s
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Stability Ball Crunch
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2x15 reps |
rest: 120s
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Stability Ball Side Crunch
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2x15 reps |
rest: 120s
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Barbell Ab Rollout (Kneeling)
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2x15 reps |
rest: 120s
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Oblique Crunch
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2x15 reps |
rest: 120s
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Weight Plate Russian Twist
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2x15 reps |
rest: 120s
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Decline Crunch
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2x15 reps |
rest: 120s
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Barbell Squat
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5x6 reps |
rest: 90s
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Barbell Stiff-Leg Deadlift
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4x10 reps |
rest: 30s
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Split Jump
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4x15 reps |
rest: 60s
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Machine Leg Press
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4x15 reps |
rest: 30s
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Machine Seated Leg Curl
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2x20 reps |
rest: 0s
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Machine Leg Extension
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2x20 reps |
rest: 0s
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Dumbbell Lunge
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1x100 reps |
rest: 0s
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Barbell Shoulder Press
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5x6 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x15 reps |
rest: 30s
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Dumbbell One-Arm Front Raise
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4x15 reps |
rest: 30s
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Cable Rope Face Pull
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4x15 reps |
rest: 30s
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Barbell Shrug
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4x12 reps |
rest: 30s
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Barbell Curl
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3x15 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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3x15 reps |
rest: 30s
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Cable Rope Hammer Curl
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1x1 reps |
rest: 300s
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Cable Tricep Pushdown (Rope)
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1x1 reps |
rest: 300s
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Alternating Heel Touch
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4x15 reps |
rest: 60s
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Plank
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4x15 reps |
rest: 60s
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Weight Plate Russian Twist
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4x15 reps |
rest: 60s
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Leg Pull-In
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4x15 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x15 reps |
rest: 30s
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Machine Seated Calf Raise
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4x15 reps |
rest: 30s
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Calf Press On Leg Press
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4x15 reps |
rest: 30s
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Barbell Kneeling Wrist Curl (Palms Down)
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4x12 reps |
rest: 30s
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Barbell Kneeling Wrist Curl (Palms Up)
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4x12 reps |
rest: 30s
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