What Are You Training?
Muscle
Cardio
Abs
Level
Beginner | Intermediate | Advanced
Exercise |
Sets |
Reps |
Rest |
Ab Crunch |
3 |
15 |
30s |
Knee tucks |
3 |
15 |
30s |
Side Crunch |
3 |
15 |
30s |
Exercise |
Sets |
Reps |
Rest |
Ab Crunch |
4 |
15 |
30s |
Side Crunch |
4 |
15 |
30s |
Leg Raises |
3 |
15 |
30s |
Roman Twists |
3 |
20 |
30s |
Exercise |
Sets |
Reps |
Rest |
V Crunch |
4 |
20 |
30s |
Roman Twists |
4 |
30 |
30s |
Leg Raises |
4 |
20 |
30s |
Dragon Flag |
3 |
10-20 |
30s |
Back to top ↑
Back
Level
Beginner | Intermediate | Advanced
Exercise |
Sets |
Reps |
Rest |
Pulldowns |
4 |
12 |
45s |
Bent-Over Rows |
3 |
12 |
45s |
Seated Rows |
3 |
12 |
45s |
Exercise |
Sets |
Reps |
Rest |
Wide Pulldowns |
4 |
12 |
45s |
Reverse Pulldowns |
3 |
12 |
45s |
Bent-Over Rows |
4 |
10 |
45s |
Seated Rows |
3 |
12 |
45s |
Exercise |
Sets |
Reps |
Rest |
Wide Pulldowns |
4 |
12 |
45s |
Reverse Pulldowns |
4 |
12 |
45s |
Bent-Over Rows |
4 |
10 |
45s |
Single DB Rows |
3 |
12 |
45s |
T-Bar Rows |
4 |
8 |
45s |
Seated Rows |
3 |
12 |
45s |
Back to top ↑
Biceps
Level
Beginner | Intermediate | Advanced
Exercise |
Sets |
Reps |
Rest |
BB Curl |
3 |
15 |
30s |
Preacher Curl |
3 |
15 |
30s |
Concentration Curl |
3 |
15 |
30s |
Exercise |
Sets |
Reps |
Rest |
BB Curl |
3 |
12 |
30s |
Alt. DB Curl |
3 |
12 |
30s |
Preacher Curl |
3 |
12 |
30s |
Incline DB Curl |
3 |
12 |
30s |
Exercise |
Sets |
Reps |
Rest |
DB Curl |
4 |
12 |
30s |
Incline DB Curl |
4 |
12 |
30s |
Preacher Curl |
4 |
12 |
30s |
Cable Curl |
4 |
12 |
30s |
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Calves
Level
Beginner | Intermediate | Advanced
Exercise |
Sets |
Reps |
Rest |
Standing Calf Raise |
3 |
15 |
30s |
Seated Calf Raise |
3 |
15 |
30s |
Exercise |
Sets |
Reps |
Rest |
Standing Calf Raise |
3 |
20 |
30s |
Seated Calf Raise |
3 |
20 |
30s |
Calf Press |
3 |
20 |
30s |
Exercise |
Sets |
Reps |
Rest |
Standing Calf Raise |
4 |
20 |
30s |
Seated Calf Raise |
4 |
20 |
30s |
Calf Press |
4 |
20 |
30s |
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Chest
Level
Beginner | Intermediate | Advanced
Exercise |
Sets |
Reps |
Rest |
Bench Press |
3 |
15 |
45s |
Incline DB Press |
3 |
15 |
45s |
Push Ups |
3 |
15 |
45s |
Exercise |
Sets |
Reps |
Rest |
Bench Press |
4 |
12 |
45s |
Incline BB Press |
3 |
12 |
45s |
Dips |
3 |
12 |
45s |
Cable Flys |
4 |
15 |
30s |
Exercise |
Sets |
Reps |
Rest |
Cable Flys |
4 |
15 |
30s |
Bench Press |
4 |
10 |
45s |
Incline BB Press |
3 |
12 |
45s |
Dips |
3 |
12 |
45s |
Back to top ↑
Delts
Level
Beginner | Intermediate | Advanced
Exercise |
Sets |
Reps |
Rest |
Machine Press |
4 |
15 |
45s |
DB Side Raises |
3 |
15 |
30s |
DB Front Raises |
3 |
15 |
30s |
Exercise |
Sets |
Reps |
Rest |
DB Press |
4 |
12 |
45s |
DB Side Raises |
4 |
15 |
30s |
DB Front Raises |
3 |
15 |
30s |
Reverse Fly |
3 |
15 |
30s |
Exercise |
Sets |
Reps |
Rest |
Standing BB Press |
5 |
12 |
45s |
Wide Upright Row |
3 |
12 |
30s |
DB Side Raises |
3 |
20 |
30s |
DB Front Raises |
3 |
15 |
30s |
Reverse Fly |
3 |
15 |
30s |
Back to top ↑
Hamstrings
Level
Beginner | Intermediate | Advanced
Exercise |
Sets |
Reps |
Rest |
Deadlifts |
3 |
12 |
60s |
Lying Leg Curls |
3 |
15 |
45s |
Seated Leg Curls |
3 |
15 |
45s |
Exercise |
Sets |
Reps |
Rest |
Deadlifts |
4 |
10 |
60s |
Stiff Leg Deadlifts |
3 |
10 |
45s |
Lying Leg Curls |
4 |
15 |
45s |
Seated Leg Curls |
4 |
15 |
45s |
Exercise |
Sets |
Reps |
Rest |
Deadlifts |
5 |
8 |
60s |
Stiff Leg Deadlifts |
3 |
10 |
45s |
High Leg Press |
3 |
10 |
45s |
Lying Leg Curls |
4 |
15 |
45s |
Seated Leg Curls |
4 |
15 |
45s |
Back to top ↑
Triceps
Level
Beginner | Intermediate | Advanced
Exercise |
Sets |
Reps |
Rest |
Pressdowns |
3 |
15 |
30s |
Bench Dips |
3 |
15 |
30s |
Overhead Ext. |
3 |
15 |
30s |
Exercise |
Sets |
Reps |
Rest |
Rope Pressdowns |
3 |
15 |
30s |
Skullcrushers |
3 |
12 |
30s |
Bench Dips |
3 |
15 |
30s |
Overhead Ext. |
3 |
15 |
30s |
Exercise |
Sets |
Reps |
Rest |
Rope Pressdowns |
4 |
20 |
30s |
Skullcrushers |
3 |
10 |
30s |
Dips |
3 |
15 |
30s |
Overhead Ext. |
3 |
12 |
30s |
Back to top ↑
Quadriceps
Level
Beginner | Intermediate | Advanced
Exercise |
Sets |
Reps |
Rest |
Squats |
4 |
12 |
60s |
Leg Press |
3 |
12 |
60s |
Walking Lunges |
3 |
30 |
60s |
Exercise |
Sets |
Reps |
Rest |
Squats |
4 |
12 |
60s |
Leg Press |
3 |
12 |
60s |
Walking Lunges |
3 |
30 |
60s |
Leg Extensions |
3 |
15 |
30s |
Exercise |
Sets |
Reps |
Rest |
Leg Extensions |
3 |
20 |
45s |
Squats |
4 |
12 |
60s |
Leg Press |
3 |
12 |
45s |
Walking Lunges |
3 |
40 |
45s |
Back to top ↑
Bike
Type
Endurance | Sprint
Week |
Monday |
Wednesday |
Friday |
Sunday |
One |
5km |
10km |
5km |
20km |
Two |
5km |
20km |
15km |
40km |
Three |
10km |
30km |
20km |
60km |
Four |
15km |
40km |
25km |
80km |
Week |
Monday |
Wednesday |
Friday |
Sunday |
One |
1km |
2km |
3km |
5km |
Two |
2km |
4km |
7km |
10km |
Three |
3km |
6km |
10km |
15km |
Four |
4km |
10km |
12km |
20km |
Back to top ↑
Circuits
Type
Gym 1 | Gym 2 | Home 1 | Home 2
Exercise |
Rounds |
Reps or Time |
Rest |
Bench Press |
5 |
15 or 60s |
30s |
Bent Over Rows |
5 |
15 or 60s |
30s |
BB Squats |
5 |
15 or 60s |
30s |
Burpees |
5 |
15 or 60s |
30s |
Exercise |
Sets |
Reps or Time |
Rest |
BB Overhead Press |
5 |
15 or 60s |
30s |
Pull Ups |
5 |
15 or 60s |
30s |
Leg Press |
5 |
15 or 60s |
30s |
Bike or Treadmill |
5 |
60s |
30s |
Exercise |
Rounds |
Reps or Time |
Rest |
Jump Squats |
5 |
30 or 60s |
30s |
Push Ups |
5 |
15 or 60s |
30s |
Crunches |
5 |
30 or 60s |
30s |
Mountain Climbers |
5 |
30 or 60s |
30s |
Exercise |
Sets |
Reps or Time |
Rest |
Jumping Lunges |
5 |
30 or 60s |
30s |
Bench Dips |
5 |
20 or 60s |
30s |
Roman Twists |
5 |
40 or 60s |
30s |
Burpees |
5 |
15 or 60s |
30s |
Back to top ↑
Rowing
Type
Endurance | Sprint
Week |
Monday |
Wednesday |
Friday |
Sunday |
One |
5km |
10km |
5km |
20km |
Two |
5km |
20km |
15km |
40km |
Three |
10km |
30km |
20km |
60km |
Four |
15km |
40km |
25km |
80km |
Week |
Monday |
Wednesday |
Friday |
Sunday |
One |
100m |
300m |
100m |
500m |
Two |
200m |
500m |
300m |
1000m |
Three |
300m |
800m |
400m |
1500m |
Four |
400m |
1000m |
600m |
2000m |
Back to top ↑
Running
Type
Endurance | Sprint
Week |
Monday |
Wednesday |
Friday |
Sunday |
One |
1km |
3km |
1km |
5km |
Two |
2km |
5km |
3km |
10km |
Three |
3km |
8km |
4km |
15km |
Four |
4km |
10km |
6km |
20km |
Week |
Monday |
Wednesday |
Friday |
Sunday |
One |
100m |
300m |
100m |
500m |
Two |
200m |
500m |
300m |
1000m |
Three |
300m |
800m |
400m |
1500m |
Four |
400m |
1000m |
600m |
2000m |
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