New workout in the bank
All workouts in the bank
Full Body – Beginner
Simple start, 3 workouts/week, focus on compound lifts and technique
| Exercise | Target | |
|---|---|---|
| Squat | 3 × 8 | |
| Bench Press | 3 × 8 | |
| Seated Row | 3 × 10 | |
| Overhead Press | 3 × 10 | |
| Sit-ups | 3 × 15 | |
Push – Chest/Shoulders/Triceps
Part 1 of a Push/Pull/Legs split
| Exercise | Target | |
|---|---|---|
| Bench Press | 4 × 8 | |
| Incline Dumbbell Press | 3 × 10 | |
| Overhead Press | 3 × 10 | |
| Lateral Raise | 3 × 12 | |
| Triceps Pushdown | 3 × 12 | |
Pull – Back/Biceps
Part 2 of a Push/Pull/Legs split
| Exercise | Target | |
|---|---|---|
| Deadlift | 4 × 6 | |
| Lat Pulldown | 3 × 10 | |
| Seated Row | 3 × 10 | |
| Dumbbell Curl | 3 × 12 | |
| Face Pull | 3 × 15 | |
Legs – Strength
Part 3 of a Push/Pull/Legs split, heavy focus on legs
| Exercise | Target | |
|---|---|---|
| Squat | 5 × 5 | |
| Romanian Deadlift | 3 × 8 | |
| Leg Press | 3 × 10 | |
| Lunges | 3 × 10 | |
| Calf Raise | 4 × 15 | |
Upper Body – Hypertrophy
Volume-focused for muscle growth, 4 sets per exercise
| Exercise | Target | |
|---|---|---|
| Bench Press | 4 × 10 | |
| Lat Pulldown | 4 × 10 | |
| Overhead Press | 3 × 12 | |
| Dumbbell Curl | 3 × 12 | |
| Triceps Pushdown | 3 × 12 | |
Lower Body – Hypertrophy
Volume-focused for legs and glutes
| Exercise | Target | |
|---|---|---|
| Squat | 4 × 10 | |
| Leg Press | 4 × 12 | |
| Bulgarian Split Squat | 3 × 10 | |
| Leg Curl | 3 × 12 | |
| Calf Raise | 4 × 15 | |
Full Body – Conditioning
Circuit-based workout, short rest periods, heart-rate raising
| Exercise | Target | |
|---|---|---|
| Burpees | 4 × 12 | |
| Kettlebell Swing | 4 × 15 | |
| Box Jumps | 4 × 10 | |
| Mountain Climbers | 4 × 20 | |
| Jumping Jacks | 4 × 20 | |
Back & Shoulders
Specialization workout for back and shoulder strength
| Exercise | Target | |
|---|---|---|
| Deadlift | 3 × 6 | |
| Lat Pulldown | 3 × 10 | |
| Overhead Press | 3 × 10 | |
| Lateral Raise | 3 × 15 | |
| Face Pull | 3 × 15 | |
Arms – Isolation
Pure focus on biceps and triceps
| Exercise | Target | |
|---|---|---|
| Dumbbell Curl | 4 × 12 | |
| Triceps Pushdown | 4 × 12 | |
| Concentration Curl | 3 × 12 | |
| Skull Crusher | 3 × 12 | |
| Reverse Curl | 3 × 12 | |
5×5 Strength
Classic linear strength program built around three compound lifts
| Exercise | Target | |
|---|---|---|
| Squat | 5 × 5 | |
| Bench Press | 5 × 5 | |
| Deadlift | 1 × 5 | |
| Standing Overhead Press | 5 × 5 | |
| Seated Row | 3 × 8 | |