Workout A
Full body A with squat and bench emphasis.
Workout plans
View the available templates and latest AI suggestions.
Workout B
Full body B with hinge and incline press emphasis.
Workout C
Full body C with press, row, glute, and accessory balance.
AI suggestions
Accepted suggestions can be started or removed from this list.
Aurora Ascent
draftWeekday · 47 min
Leg Press
quads / rest 90s
3 x 8-12 @ 0kg
Focus on deep, controlled knee flexion. Repeat the target and build reps before adding load.
Incline Dumbbell Press
chest / rest 90s
3 x 8-12 @ 16kg
Keep shoulder blades retracted throughout the movement.
Lat Pulldown
back / rest 90s
3 x 8-12 @ 50kg
Pull with your elbows to maximize lat engagement.
Dumbbell Romanian Deadlift
hamstrings / rest 90s
3 x 8-12 @ 5kg
Hinge at the hips and maintain a flat back. Increase by 5kg next time if equipment allows.
Lateral Raise
shoulders / rest 90s
2 x 10-15 @ 0kg
Lead with the elbows and avoid using momentum. Repeat the target and build reps before adding load.
Dumbbell Curl
biceps / rest 90s
2 x 8-12 @ 10kg
Squeeze the biceps hard at the top of each rep.
Triceps Push Down
triceps / rest 90s
2 x 10-15 @ 0kg
Keep elbows pinned to your sides. Repeat the target and build reps before adding load.
Aurora Ascent
draftSunday · 62 min
Back Squat
quads / rest 120s
3 x 8-10 @ 60kg
Focus on depth and control.
Bench Press
chest / rest 90s
3 x 8-12 @ 50kg
Keep shoulder blades retracted.
Lat Pulldown
back / rest 90s
3 x 8-12 @ 45kg
Squeeze lats at the bottom.
Romanian Deadlift
hamstrings / rest 120s
3 x 8-12 @ 50kg
Hinge at the hips, feel the stretch.
Dumbbell Shoulder Press
shoulders / rest 90s
3 x 8-12 @ 14kg
Controlled descent.
Dumbbell Curl
biceps / rest 90s
3 x 8-12 @ 10kg
No swinging.
Cable Triceps Pushdown
triceps / rest 90s
3 x 8-12 @ 0kg
Lock out elbows at the bottom. Repeat the target and build reps before adding load.
Apex Alignment
draftWeekday · 47 min
Leg Press
quads / rest 90s
3 x 8-12 @ 0kg
Focus on deep, controlled range of motion. Repeat the target and build reps before adding load.
Dumbbell Bench Press
chest / rest 90s
3 x 8-12 @ 2kg
Keep shoulder blades retracted. Increase by 2kg next time if equipment allows.
Chest-support machine row
back / rest 90s
3 x 8-12 @ 0kg
Squeeze shoulder blades at the peak of contraction. Repeat the target and build reps before adding load.
Romanian Deadlift
hamstrings / rest 90s
3 x 8-12 @ 80kg
Keep spine neutral and hinge at hips.
Dumbbell Shoulder Press
shoulders / rest 90s
2 x 8-12 @ 17.5kg
Press straight up without arching lower back.
Dumbbell Curl
biceps / rest 60s
2 x 10-15 @ 10kg
Control the eccentric phase.
Cable Triceps Pushdown
triceps / rest 60s
2 x 10-15 @ 0kg
Keep elbows pinned to your sides. Repeat the target and build reps before adding load.
Apex Alignment
draftWeekday · 48 min
Leg Press
quads / rest 90s
3 x 8-12 @ 0kg
Focus on deep, controlled range of motion. Repeat the target and build reps before adding load.
Dumbbell Bench Press
chest / rest 90s
3 x 8-12 @ 2kg
Control the eccentric phase. Increase by 2kg next time if equipment allows.
Lat Pulldown
back / rest 90s
3 x 8-12 @ 0kg
Squeeze lats at the bottom of each rep. Repeat the target and build reps before adding load.
Leg Curl
hamstrings / rest 90s
2 x 10-15 @ 0kg
Keep hips pressed firmly into the pad. Repeat the target and build reps before adding load.
Lateral Raise
shoulders / rest 90s
2 x 12-15 @ 0kg
Lead with the elbows and control the descent. Repeat the target and build reps before adding load.
Cable Triceps Pushdown
triceps / rest 90s
2 x 10-15 @ 0kg
Focus on a strong contraction at the bottom. Repeat the target and build reps before adding load.
Dumbbell Curl
biceps / rest 90s
2 x 10-15 @ 10kg
Avoid swinging; keep elbows pinned.
Sunday Balanced Base
draftSunday · 58 min
Back Squat
quads / rest 120s
3 x 8-10 @ 0kg
Focus on depth and upright torso. Repeat the target and build reps before adding load.
Dumbbell Bench Press
chest / rest 90s
3 x 8-10 @ 2kg
Control the eccentric phase. Increase by 2kg next time if equipment allows.
Seated Cable Row
back / rest 90s
3 x 8-12 @ 0kg
Squeeze shoulder blades at peak contraction. Repeat the target and build reps before adding load.
Leg Curl
hamstrings / rest 90s
3 x 10-12 @ 0kg
Keep hips pressed into the pad. Repeat the target and build reps before adding load.
Lateral Raise
shoulders / rest 60s
3 x 12-15 @ 0kg
Lead with the elbows. Repeat the target and build reps before adding load.
Alternate Hammer Curl
biceps / rest 60s
2 x 10-12 @ 0kg
Keep elbows pinned to your sides. Repeat the load and aim to complete the low end of the rep range.
Cable Triceps Pushdown
triceps / rest 60s
2 x 10-12 @ 0kg
Focus on full elbow extension. Repeat the target and build reps before adding load.