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2 x 6 means 2 sets with the Goal of 6. 3 x 8 means 3 sets with the Goal of 8. Etc.
Starting out, select a load you can manage no less than Goal -1 in the first set. >7 reps in the bench press is fine, <6 is not.
Each workout has compound movements and accessory movements. Always start big (squats) and finish small (calves, biceps/triceps, etc).
In the example above, you can choose whether you want rows on Monday, Overhead Press on Wednesday, or vice versa. With regards to accessory movements, you can choose whether you like one each workout or two; to save time, for example, you can do biceps and triceps back to back, e.g. alternate curls and pushdowns with 60-90 sec rest in between movements. [10]
Rest at least 3 minutes between sets, preferably more between sets of deadlift and squat. [11]
M T W T F S S
1 R 2 3 R 1 R
2 3 R 1 R 2 3
R 1 R 2 R 3 R
1- Back. 2- Legs. 3- Chest
Barbell Deadlift
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2x6 reps |
rest: 180s
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Barbell Bent Over Row
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2x8 reps |
rest: 180s
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Weighted Pull Ups
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2x8 reps |
rest: 180s
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Dumbbell One Arm Row
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2x8 reps |
rest: 180s
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Barbell Curl
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2x10 reps |
rest: 180s
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Barbell Reverse Curl
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2x8 reps |
rest: 180s
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Barbell Seated Palms Up Wrist Curl
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2x8 reps |
rest: 180s
|
Barbell Squat
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2x10 reps |
rest: 180s
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Chin Up
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2x10 reps |
rest: 180s
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Dumbbell Lunges
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2x8 reps |
rest: 180s
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Barbell Standing Calf Raise
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2x8 reps |
rest: 180s
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Lying Leg Curls
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2x8 reps |
rest: 180s
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Leg Extensions
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2x8 reps |
rest: 180s
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Barbell Bench Press
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2x8 reps |
rest: 180s
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Barbell Standing Military Press
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2x8 reps |
rest: 180s
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Dumbbell Incline Bench Press
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2x8 reps |
rest: 180s
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Dumbbell Incline Fly
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2x8 reps |
rest: 180s
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Dumbbell Bent Arm Pullover
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2x8 reps |
rest: 180s
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Barbell Close Grip Bench Press
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2x8 reps |
rest: 180s
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Dumbbell Standing One Arm Triceps Extension
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2x8 reps |
rest: 180s
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Dumbbell Bent Over Delt Raise
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3x8 reps |
rest: 180s
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