Create YOUR perfect workout routine:
1 - First Choose Your:
GOAL:
Lose Weight / Endurance / Gain Muscle
WORKOUT DAYS PER WEEK:
3 / 5 / 7 days per week
TIME DEDICATED PER WORKOUT:
30min / 45min / 60min / 90min
3 - WORKOUT DAYS PER WEEK:
3 DAY ROUTINE
ROUTINE #1
Chest Shoulders & Triceps
Back & Biceps
Legs & Core
ROUTINE #2
Push
Pull
Legs & Core
2 - SETS/REPS BASED ON GOAL:
NUMBER OF SETS:
Lose Weight: 2-3 Sets (+1 warm up)
Endurance: 3-4 Sets (+1 warm up)
Gain Muscle: 3-5 Sets (+2warm up)
NUMBER OF REPETITIONS PER SET:
Lose Weight: 10-15 range per set
Endurance: 12-20 range per set
Gain Muscle:
1-5 range per set to build dense/strong muscle (myofibrillar hypertrophy)
6-12 range per set to build muscular strength/size (sarcoplasmic hypertrophy)
5 DAY ROUTINE
ROUTINE #1
Chest & Shoulders
Back & Traps
Legs (Focus - Glutes & Calves)
Triceps & Biceps
Legs (Focus - Hamstrings/Quadriceps)
ROUTINE #2 - Antagonistic Muscles
Chest & Back
Legs (Focus - Glutes & Calves) & Core
Triceps & Biceps
Shoulders & Traps
Legs (Focus - Hamstrings/Quadriceps) & Core
7 DAY ROUTINE
ROUTINE #1 - Isolation
Chest
Back
Legs (Focus - Glutes & Calves)
Triceps & Core
Biceps & Core
Shoulders & Traps
Legs (Focus - Hams/Quads)
ROUTINE #2 - Push/Pull/Legs
Chest & Shoulders
Back & Traps
Legs
Core
Triceps
Biceps
Legs
Switching routines periodically helps support muscle confusion theory.
Chest
Bar Dip
Bench Press
Cable Chest Press
Close-Grip Bench Press
Close-Grip Feet-Up Bench Press
Decline Bench Press
Dumbbell Chest Fly
Dumbbell Chest Press
Dumbbell Decline Chest Press
Dumbbell Floor Press
Dumbbell Pullover
Feet-Up Bench Press
Floor Press
Incline Bench Press
Incline Dumbbell Press
Incline Push-Up
Kneeling Incline Push-Up
Kneeling Push-Up
Machine Chest Fly
Machine Chest Press
Pec Deck
Push-Up
Push-Up Against Wall
Push-Ups With Feet in Rings
Resistance Band Chest Fly
Smith Machine Bench Press
Smith Machine Incline Bench Press
Standing Cable Chest Fly
Standing Resistance Band Chest Fly
Shoulder
Band External Shoulder Rotation
Band Internal Shoulder Rotation
Band Pull-Apart
Barbell Front Raise
Barbell Rear Delt Row
Barbell Upright Row
Behind the Neck Press
Cable Lateral Raise
Cable Rear Delt Row
Dumbbell Front Raise
Dumbbell Horizontal Internal Shoulder Rotation
Dumbbell Horizontal External Shoulder Rotation
Dumbbell Lateral Raise
Dumbbell Rear Delt Row
Dumbbell Shoulder Press
Face Pull
Front Hold
Lying Dumbbell External Shoulder Rotation
Lying Dumbbell Internal Shoulder Rotation
Machine Lateral Raise
Machine Shoulder Press
Monkey Row
Overhead Press
Plate Front Raise
Power Jerk
Push Press
Reverse Cable Flyes
Reverse Dumbbell Flyes
Reverse Machine Fly
Seated Dumbbell Shoulder Press
Seated Barbell Overhead Press
Seated Smith Machine Shoulder Press
Snatch Grip Behind the Neck Press
Squat Jerk
Split Jerk
Biceps
Barbell Curl
Barbell Preacher Curl
Bodyweight Curl
Cable Curl With Bar
Cable Curl With Rope
Concentration Curl
Dumbbell Curl
Dumbbell Preacher Curl
Hammer Curl
Incline Dumbbell Curl
Machine Bicep Curl
Spider Curl
Triceps
Barbell Standing Triceps Extension
Barbell Lying Triceps Extension
Bench Dip
Close-Grip Push-Up
Dumbbell Lying Triceps Extension
Dumbbell Standing Triceps Extension
Overhead Cable Triceps Extension
Tricep Bodyweight Extension
Tricep Pushdown With Bar
Tricep Pushdown With Rope
Quadriceps
Box Squat
Bulgarian Split Squat
Chair Squat
Dumbbell Squat
Front Squat
Goblet Squat
Hack Squat Machine
Leg Extension
Leg Press
Pause Squat
Safety Bar Squat
Smith Machine Squat
Squat
Step Up
Back
Back Extension
Barbell Row
Barbell Shrug
Block Snatch
Cable Close Grip Seated Row
Cable Wide Grip Seated Row
Chin-Up
Clean
Clean and Jerk
Deadlift
Deficit Deadlift
Dumbbell Deadlift
Dumbbell Row
Dumbbell Shrug
Floor Back Extension
Good Morning
Hang Clean
Hang Power Clean
Hang Power Snatch
Hang Snatch
Inverted Row
Inverted Row with Underhand Grip
Jefferson Curl
Kettlebell Swing
Lat Pulldown With Pronated Grip
Lat Pulldown With Supinated Grip
One-Handed Cable Row
One-Handed Lat Pulldown
Pause Deadlift
Pendlay Row
Power Clean
Power Snatch
Pull-Up
Rack Pull
Seal Row
Seated Machine Row
Snatch
Snatch Grip Deadlift
Stiff-Legged Deadlift
Straight Arm Lat Pulldown
Sumo Deadlift
T-Bar Row
Trap Bar Deadlift With High Handles
Trap Bar Deadlift With Low Handles
Glutes
Banded Side Kicks
Cable Pull Through
Clamshells
Dumbbell Romanian Deadlift
Dumbbell Frog Pumps
Fire Hydrants
Frog Pumps
Glute Bridge
Hip Abduction Against Band
Hip Abduction Machine
Hip Thrust
Hip Thrust Machine
Hip Thrust With Band Around Knees
Lateral Walk With Band
Machine Glute Kickbacks
One-Legged Glute Bridge
One-Legged Hip Thrust
Romanian Deadlift
Single Leg Romanian Deadlift
Standing Glute Kickback in Machine
Step Up
Abdominals / Core
Cable Crunch
Crunch
Dead Bug
Hanging Leg Raise
Hanging Knee Raise
Hanging Sit-Up
High to Low Wood Chop with Band
Horizontal Wood Chop with Band
Kneeling Ab Wheel Roll-Out
Kneeling Plank
Kneeling Side Plank
Lying Leg Raise
Lying Windshield Wiper
Lying Windshield Wiper with Bent Knees
Machine Crunch
Mountain Climbers
Oblique Crunch
Oblique Sit-Up
Plank
Side Plank
Sit-Up
Calves
Eccentric Heel Drop
Heel Raise
Seated Calf Raise
Standing Calf Raise
Forearms
Barbell Wrist Curl
Barbell Wrist Curl Behind the Back
Barbell Wrist Extension
Bar Hang
Dumbbell Wrist Curl
Dumbbell Wrist Extension
Farmers Walk
Fat Bar Deadlift
Gripper
One-Handed Bar Hang
Plate Pinch
Plate Wrist Curl
Towel Pull-Up
Hamstring
Deadlifts
Romanian Deadlifts
Leg Curls (Machine or Swiss Ball)
Glute-Ham Raises
Good Mornings
UPPER BODY
PUSH
PULL
LOWER BODY
PUSH
PULL
ARE YOU READY FOR CHANGES?
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