Templates

Compare each workout and its prescribed sets and reps at a glance.

Workout A

Bench Press

4 x 6-10 reps · @ 60kg

Back Squat

3 x 6-10 reps · @ 80kg

Romanian Deadlift

2 x 8-12 reps · @ 80kg

Dumbbell Shoulder Press

2 x 8-12 reps · @ 17.5kg

Seated Cable Row

3 x 8-12 reps · @ 25kg

Rare Delt Fly

2 x 12-20 reps · @ 7.5kg

Pallof Press

2 x 10-15 reps · @ 7.5kg

Calf Press

3 x 10-15 reps · @ 85kg

Incline Bench Press

3 x 8-12 reps · Sets: 40kg / 45kg / 55kg

Bulgarian Split Squat

3 x 8-12 reps · @ 10kg

Lat Pulldown

4 x 8-12 reps · @ 60kg

Cable Lateral Raise

2 x 12-20 reps · @ 25kg

Leg Curl

3 x 10-15 reps · @ 37.5kg

Dead Bug

2 x 6-10 reps · @ 0kg

Dip

2 x 6-10 reps · @ 10kg

Leg Press

3 x 10-15 reps · @ 180kg

Single-Arm Cable Row

3 x 8-12 reps · @ 25kg

Dumbbell Romanian Deadlift

2 x 10-15 reps · @ 25kg

EZ-Bar Curl

2 x 8-15 reps · @ 27.5kg

Triceps Push Down

2 x 10-15 reps · @ 20kg