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Routine Builder
full body
Created by
Samuel Freeman
Open Program in app
legs
Day 1
Leg Extension (Machine)
1 sets
Treadmill
1 sets
Squat (Barbell)
1 sets
Deadlift (Barbell)
1 sets
Leg Press (Machine)
1 sets
Hip Thrust (Barbell)
1 sets
Calf Press (Machine)
1 sets
Standing Calf Raise (Dumbbell)
1 sets
Hip Abduction (Machine)
1 sets
Sumo Squat (Dumbbell)
1 sets
chest and back
Day 2
Seated Cable Row - V Grip (Cable)
1 sets
Dumbbell Row
1 sets
Pendlay Row (Barbell)
1 sets
Lat Pulldown (Cable)
1 sets
Rowing Machine
1 sets
Pullover (Dumbbell)
1 sets
Sumo Deadlift
1 sets
Cable Twist (Down to up)
1 sets
Overhead Dumbbell Lunge
1 sets
Overhead Squat
1 sets
Side Bend (Dumbbell)
1 sets
Cable Twist (Up to down)
1 sets
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
uper body
Day 8
Bench Press (Barbell)
1 sets
Chest Fly (Machine)
1 sets
Hammer Curl (Dumbbell)
1 sets
Bicep Curl (Dumbbell)
1 sets
Bicep Curl (Cable)
1 sets
Zottman Curl (Dumbbell)
1 sets
EZ Barbell Preacher Curl
1 sets
Seated Overhead Press (Dumbbell)
1 sets
Shrug (Dumbbell)
1 sets
Cable Standing Wrist Curl
1 sets
Reverse Curl (Dumbbell)
1 sets
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
