Your Workout Plan
Customized routines to match your goals
Sunday
9/14/2025
HIIT
1 exercises • 45 min
Sprints
4 sets x 1 reps
Monday
9/15/2025
Push Day
3 exercises • 45 min
Bench press
5 sets x 3 - 5 reps
Weighted dips
4 sets x 5 - 6 reps
Military press
4 sets x 3 - 5 reps
Tuesday
9/16/2025
Pull Day
2 exercises • 45 min
Bicep curls
5 sets x 5 - 6 reps
Lat pull downs
5 sets x 6 - 8 reps
Wednesday
9/17/2025
Leg Day
2 exercises • 45 min
Heavy Squats
5 sets x 3 - 5 reps
Leg extensions
4 sets x 10 reps
Thursday
9/18/2025
Push Day
3 exercises • 45 min
Close-grip bench press
5 sets x 5 - 6 reps
Incline bench press
5 sets x 5 - 6 reps
Lateral raises
4 sets x 6 - 8 reps
Friday
9/19/2025
Pull Day
3 exercises • 45 min
Zottman curls
5 sets x 5 - 6 reps
Lat pull downs
5 sets x 6 - 8 reps
Heavy deadlifts
4 sets x 3 - 5 reps
Saturday
9/20/2025
Leg Day
3 exercises • 45 min
Heavy Squats
5 sets x 3 - 5 reps
Leg curls
4 sets x 6 - 8 reps
Calf raises
4 sets x 8 - 10 reps
Today's Workout
Push Day
45 min
3 exercises
1
Bench press
5 sets × 3 - 5 reps
Chest2
Weighted dips
4 sets × 5 - 6 reps
Triceps3
Military press
4 sets × 3 - 5 reps
Shoulders