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Some of the workouts our users have created and made public:
basic 1
Exercises
Barbell Squat - 3 Sets
Barbell Bench Press - 3 Sets
Chin Up - 3 Sets
Description
Chest, legs and upper back workout with 9 total sets
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Squat
Exercises
Barbell Squat - 3 Sets
Description
Squat 5 x 5 (First time - 205, 225, 225, 225, 235[- failed at 3])
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Legs, Traps and Upper Back
Exercises
Dumbbell Squats - 4 Sets
Dumbbell Calf Raises - 4 Sets
Dumbbell Shrugs - 4 Sets
Barbell Bent Over Row - 4 Sets
Stiff Leg Barbell Goodmorning - 4 Sets
Barbell Shrugs - 4 Sets
Description
Legs, traps and upper back workout with 24 total sets
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Arms and Chest
Exercises
Dumbbell Bench Press - 4 Sets
Dumbbell Incline Bench Press - 4 Sets
Incline Alt Dumbbell Curls - 4 Sets
Concentration Curls - 4 Sets
Barbell Triceps Extension - 4 Sets
Tricep Kickbacks - 4 Sets
Description
Arms and chest workout with 24 total sets
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Day 2
Exercises
Abdominal Crunch - 2 Sets
Reverse Crunch - 2 Sets
Leg Press - 4 Sets
Stiff Legged Deadlift - 4 Sets
Dips - 2 Sets
Cable Pulldown Close Grip - 2 Sets
Dumbbell Arnold Press - 2 Sets
Alternating D'Bell Curls - 2 Sets
Reverse Kickback - 2 Sets
Broomstick Twist - 1 Sets
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Arms, Chest and Upper Back
Exercises
Barbell Bench Press - 5 Sets
Barbell Bent Over Row - 5 Sets
Barbell Curls - 5 Sets
Cable Triceps Pushdown - 2 Sets
Description
Arms, chest and upper back workout with 17 total sets
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Arms
Exercises
Barbell Close Grip Bench Press - 1 Sets
Description
Arm workout with 1 total sets
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upper1
Exercises
Upright Rows - 4 Sets
Pull-over - 4 Sets
Shoulders (Overtrain) - 1 Sets
Description
Trap workout with 9 total sets
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Interval Running workout
Exercises
Interval Running - 15 Sets
Cardio-Elliptical/Interval Program - 15 Sets
Description
Workout with 30mins
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Heavy Deadlift 5x5
Exercises
Barbell Deadlift - 5 Sets
Description
Heavy Deadlift. Not to Failure! 5 Mins rest between sets
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Heavy Squats
Exercises
Barbell Squat - 5 Sets
Description
5x5 Heavy Squats
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Bench Heavy
Exercises
Barbell Bench Press - 5 Sets
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Lower Back, Traps and Upper Back
Exercises
Barbell Bent Over Row - 6 Sets
Barbell Deadlift - 3 Sets
Chin Up - 3 Sets
Barbell Shrugs - 3 Sets
One Arm Rows - 3 Sets
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Chest Day
Exercises
Narro Pushups - 5 Sets
Barbell Bench Press - 5 Sets
Incline Pushups - 5 Sets
Regular Pushups - 5 Sets
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Arms, Chest and Upper Back
Exercises
Dumbbell Concentration Curls - 3 Sets
Dips - 3 Sets
Pullups - 3 Sets
Push Ups - 5 Sets
Cardio 30min - 1 Sets
Plank - 4 Sets
Shoulder Press (Overtrain) - 2 Sets
Description
Arms, chest and upper back workout with 21 total sets
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Kettlebell Swing workout
Exercises
Kettlebell Swing - 2 Sets
Turkish Getup - 2 Sets
Hindu Pushup - 2 Sets
Halos - 1 Sets
Road Cycling - 1 Sets
Description
Kettlebell swing workout workout with 8 total sets
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Legs Back Forearms
Exercises
Barbell Squat Light - 4 Sets
Leg Extensions - 4 Sets
Leg Curls - 4 Sets
Barbell Squat - 4 Sets
Cable Pulldown - 4 Sets
Cable Pushdown Straight Arms - 4 Sets
Cable Pulldown Close Grip - 4 Sets
Cable Row - 4 Sets
Barbell Bent Over Row - 4 Sets
Barbell Deadlift - 4 Sets
Barbell Biceps Supination - 4 Sets
Barbell Biceps Pronation - 4 Sets
Dumbbell Hammer Curls - 4 Sets
Grip - 4 Sets
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Shoulders Chest
Exercises
Dumbbell Lateral Raise - 4 Sets
Dumbbell Front Raise - 4 Sets
Dumbbell Military Press - 4 Sets
Cable Front Raise Elbow Up One Arm - 8 Sets
Cable Shoulder Raise - 8 Sets
Barbell Close Grip Shoulder Raise - 4 Sets
Barbell Bench Press - 4 Sets
Cable Pectoralis Downwards - 4 Sets
Cable Pectoralis Upwards - 4 Sets
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Back Biceps
Exercises
Cable Pulldown - 4 Sets
Cable Pushdown Straight Arms - 4 Sets
Cable Pulldown Close Grip - 4 Sets
Cable Row - 4 Sets
Barbell Bent Over Row - 4 Sets
Barbell Deadlift - 4 Sets
Barbell Biceps Supination - 4 Sets
Dumbbell Hammer Curls - 4 Sets
Cable Biceps Supination - 4 Sets
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Legs
Exercises
Barbell Calf Raises - 5 Sets
Description
Leg workout with 5 total sets
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Chest Triceps Shoulders
Exercises
Barbell Bench Press - 4 Sets
Dumbbell Bench Press - 4 Sets
Dumbbell Fly - 4 Sets
Cable Pectoralis Downwards - 4 Sets
Cable Pectoralis Upwards - 4 Sets
Barbell Triceps Press - 4 Sets
Cable Triceps Pronation - 4 Sets
Cable Triceps Supination - 4 Sets
Dumbbell Lateral Raise - 4 Sets
Dumbbell Military Press - 4 Sets
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Arms, Chest and Legs
Exercises
Cardio 20min - 1 Sets
Barbell Bench Press - 2 Sets
Barbell Squat - 2 Sets
Dips - 1 Sets
Abdominal Crunch - 2 Sets
Barbell Curls - 2 Sets
Description
Arms, chest and leg workout with 10 total sets
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Arms, Chest and Legs
Exercises
Barbell Bench Press - 2 Sets
Barbell Deadlift - 1 Sets
Barbell Squat - 2 Sets
Dips - 1 Sets
Dumbbell Hammer Curls - 2 Sets
Barbell Incline Bench Press - 1 Sets
Cardio 20min - 1 Sets
Description
a cardio,bi,tri chest workout cnsisting of 10 sets
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Legs
Exercises
Barbell Squat - 4 Sets
Leg Extensions - 4 Sets
Leg Press - 4 Sets
Leg Curls - 3 Sets
Description
Leg workout with 15 total sets
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Super Biceps/Back II
Exercises
Seated Dumbbell Curls - 3 Sets
Incline Dumbbell Curls - 3 Sets
Dumbbell Hammer Curls - 3 Sets
Cable Rows - 3 Sets
Iso Back Machine - 3 Sets
Dumbbell Shrugs - 5 Sets
Description
Arms and trap workout with 20 total sets
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Chest and Tris II
Exercises
Cardio 20-30min - 1 Sets
Barbell Bench Press - 5 Sets
Dumbbell Incline Bench Press - 5 Sets
Barbell Decline Bench Press - 3 Sets
Lying Triceps Extension - 3 Sets
Cable Triceps Pushdown - 3 Sets
Description
Arms and chest workout with 20 total sets
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QB Total Body Workout (2 days/week)
Exercises
Barbell Bench Press - 3 Sets
Barbell Bent Over Row - 3 Sets
Barbell Squat - 3 Sets
QB Lift - 3 Sets
Description
Total body workout for quarterbacks
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Overtraining
Exercises
Back (Overtrain) - 1 Sets
Bicep (Overtrain) - 1 Sets
Chest (Overtrain) - 1 Sets
Shoulders (Overtrain) - 1 Sets
Tricep (Overtrain) - 1 Sets
Description
Overtrain one different muscle group each week
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Super Shoulders
Exercises
Dumbbell Arnold Press - 5 Sets
Dumbbell Front Raise - 5 Sets
Cable Crossover - 5 Sets
Cable Rows - 5 Sets
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Super Biceps/Back Workout
Exercises
Barbell Curls - 5 Sets
Seated Dumbbell Curls - 3 Sets
Incline Dumbbell Curls - 3 Sets
Iso Back Machine - 5 Sets
Cable Rows - 3 Sets
Cable Pulldown - 3 Sets
Dumbbell Shrugs - 3 Sets
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Daily Crunches
Exercises
Crunches (No Weight) - 3 Sets
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Super Chest Workout
Exercises
Barbell Bench Press - 6 Sets
Barbell Incline Bench Press - 3 Sets
Barbell Decline Bench Press - 3 Sets
Dumbbell Fly - 3 Sets
One-Arm Dumbbell Triceps Extension - 3 Sets
Barbell Triceps Extension - 3 Sets
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Cardio 20-30min workout
Exercises
Cardio 20-30min - 1 Sets
Description
Cardio 20-30min, x-treme aerobics
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Overtraining Technique
Exercises
Curls (Overtrain) - 3 Sets
Bench Press (Overtrain) - 3 Sets
Shoulder Press (Overtrain) - 3 Sets
Description
Pick one muscle group to overtrain and do it the day after you've done the associated workout.
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Arms, Traps and Upper Back
Exercises
Cardio 20min - 1 Sets
Seated Dumbbell Curls - 6 Sets
Iso Back Machine - 6 Sets
Incline Dumbbell Curls - 3 Sets
Dumbbell Bent Over Row - 3 Sets
Cable Pulldown - 3 Sets
Crunches (No Weight) - 3 Sets
Description
Arms, traps and upper back workout with 25 total sets
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Chest and Triceps
Exercises
Cardio 20min - 1 Sets
Barbell Bench Press - 6 Sets
Dumbbell Fly - 4 Sets
Dumbbell Decline Bench Press - 2 Sets
Dumbbell Incline Bench Press - 2 Sets
Cable Triceps Pushdown - 5 Sets
Barbell Triceps Extension - 3 Sets
Crunches (No Weight) - 3 Sets
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Cardio 20min workout
Exercises
Cardio 20min - 1 Sets
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Shoulders
Exercises
Cardio 20min - 1 Sets
Dumbbell Arnold Press - 5 Sets
Dumbbell Front Raise - 5 Sets
Dumbbell Lateral Raise - 5 Sets
Cable Rows - 3 Sets
Dumbbell Shrugs - 3 Sets
Crunches (No Weight) - 3 Sets
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Distance Run workout
Exercises
Distance Run - 1 Sets
Description
Distance run workout workout with 1 total sets
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Legs
Exercises
Barbell Squat - 4 Sets
Lunges - 3 Sets
Leg Curls - 3 Sets
Standing Calf Raises - 4 Sets
Abdominal Crunch - 4 Sets
Description
Leg workout with 5 total sets
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Arms and Upper Back
Exercises
Chin Ups - 4 Sets
Barbell Bent Over Row - 4 Sets
Lat pulldown - 1 Sets
Barbell Curls - 3 Sets
Preacher Curl - 3 Sets
Forearm Curl - 3 Sets
Description
Arms and upper back workout with 6 total sets
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Arms, Chest and Shoulders
Exercises
Barbell Bench Press - 4 Sets
Dumbbell Fly - 3 Sets
Barbell Overhead Press - 4 Sets
Dumbell Lateral Raise - 3 Sets
Cable Triceps Pushdown - 4 Sets
Dips - 1 Sets
Description
Arms, chest and shoulder workout with 6 total sets
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Distance Run
Exercises
Distance Run - 1 Sets
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Daily Pullups
Exercises
Pullups - 1 Sets
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Arm blaster
Exercises
Dumbbell Hammer Curls - 3 Sets
Cable Triceps Pushdown - 3 Sets
standing cable curls - 3 Sets
reverse barbell curls - 3 Sets
Standing Dumbbell Reverse Curl - 3 Sets
Dips - 3 Sets
tricep skull crusher - 3 Sets
Description
Arm workout with 21 total sets
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Twice A Week Total Body Workout
Exercises
Barbell Bent Over Row - 1 Sets
Barbell Curls - 1 Sets
Barbell Deadlift - 1 Sets
Barbell Front Squat - 1 Sets
Barbell Seated Press (Military) - 1 Sets
Barbell Shrugs - 1 Sets
Barbell Squat - 1 Sets
Barbell Triceps Extension - 1 Sets
Dumbbell Arnold Press - 1 Sets
Dumbbell Bench Press - 1 Sets
Dumbbell Bent Over Row - 1 Sets
Dumbbell Front Raise - 1 Sets
Dumbbell Hammer Curls - 1 Sets
Dumbbell Lateral Raise - 1 Sets
Dumbbell Shrugs - 1 Sets
Lunges - 1 Sets
One-Arm Dumbbell Triceps Extension - 1 Sets
Seated Dumbbell Curls - 1 Sets
Standing Calf Raises - 1 Sets
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Arms and Traps
Exercises
Barbell Close Grip Bench Press - 8 Sets
Barbell Shrugs - 4 Sets
Description
Arms and trap workout with 12 total sets
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Max Squat
Exercises
Barbell Squat - 1 Sets
Description
Weekly Squat Max
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Max Deadlift
Exercises
Barbell Deadlift - 1 Sets
Description
Weekly Deadlift Max
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Max Bench Press
Exercises
Barbell Bench Press - 1 Sets
Description
Weekly Bench Max
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10 Min
Exercises
Barbell Squat - 1 Sets
Barbell Bench Press - 1 Sets
Description
Chest and leg workout with 2 total sets
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Chest
Exercises
Barbell Bench Press - 1 Sets
Description
Chest workout with 1 total sets
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total body intervals
Exercises
Dumbbell Bent Over Row - 1 Sets
Dumbbell Concentration Curls - 1 Sets
Dumbbell Front Raise - 1 Sets
Dumbbell Lateral Raise - 1 Sets
Leg Curls - 1 Sets
Lunges - 1 Sets
Description
total body workout with intervals of cardio and strength
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SS Workout B
Exercises
Barbell Squat - 3 Sets
Barbell Overhead Press - 3 Sets
Barbell Bent Over Row - 3 Sets
Chin ups - 3 Sets
Incline Weighted Situps - 3 Sets
Description
Legs and upper back workout with 15 total sets
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SS Workout A
Exercises
Barbell Squat - 3 Sets
Barbell Bench Press - 3 Sets
Barbell Deadlift - 1 Sets
Dips - 3 Sets
Incline Weighted Situps - 3 Sets
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SS Workout A
Exercises
Barbell Squat - 3 Sets
Dumbbell Bench Press - 3 Sets
Barbell Deadlift - 1 Sets
Dips - 3 Sets
Incline Weighted Situps - 3 Sets
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SS Workout A
Exercises
Barbell Squat - 1 Sets
Dumbbell Bench Press - 1 Sets
Barbell Deadlift - 1 Sets
Dips - 1 Sets
Incline Weighted Situps - 1 Sets
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chest explosion
Exercises
Dumbbell Bench Press - 4 Sets
Dumbbell Hammer Curls - 3 Sets
Plate Load Flat Bench Press - 4 Sets
Machine Reverse Fly - 3 Sets
Dumbbell Incline Bench Press - 3 Sets
Dumbbell Decline Bench Press - 3 Sets
Dumbbell Fly - 3 Sets
Description
chest explosion
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Chest and Legs
Exercises
Overhead Squat - 5 Sets
Push Ups - 1 Sets
Run - 400m - 1 Sets
Overhead Squat - 1 Sets
Push Ups - 1 Sets
Run 800m - 1 Sets
Overhead Squat - 1 Sets
Push Ups - 1 Sets
Description
Chest and leg workout with 12 total sets
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Shoulders and Traps
Exercises
Barbell Seated Press (Military) - 3 Sets
Dumbbell Lateral Raise - 3 Sets
Cable Shoulder Raise - 3 Sets
Machine Reverse Fly - 3 Sets
Barbell Shrugs - 3 Sets
Dumbbell Shrugs - 3 Sets
Description
Shoulders and trap workout with 18 total sets
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Legs
Exercises
Barbell Squat - 4 Sets
Leg Press - 3 Sets
Barbell Front Squat - 3 Sets
Seated Calf Raise - 3 Sets
Leg Curls - 2 Sets
Standing Calf Raises - 3 Sets
Leg Extensions - 2 Sets
Description
Leg workout with 20 total sets
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Chest and Triceps
Exercises
Barbell Incline Bench Press - 3 Sets
Dumbbell Bench Press - 3 Sets
Dumbbell Fly - 3 Sets
Cable Crossover - 2 Sets
Lying Triceps Extension - 3 Sets
Cable Triceps Pushdown - 2 Sets
One-Arm Dumbbell Triceps Extension - 2 Sets
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Back and Biceps
Exercises
Barbell Deadlift - 3 Sets
Barbell Bent Over Row - 3 Sets
Cable Pulldown - 3 Sets
Dumbbell Bent Over Row - 3 Sets
Barbell Curls - 3 Sets
Dumbbell Hammer Curls - 3 Sets
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Arms and Chest
Exercises
Barbell Incline Bench Press - 3 Sets
Barbell Curls - 3 Sets
Dumbbell Incline Bench Press - 1 Sets
Description
Arms and chest workout with 7 total sets
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Chest, Legs and Upper Back
Exercises
Barbell Squat - 4 Sets
Barbell Bench Press - 4 Sets
Barbell Bent Over Row - 4 Sets
Description
Chest, legs and upper back workout with 12 total sets
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Arms and Legs
Exercises
Lunges - 2 Sets
Seated Calf Raise - 2 Sets
Dips - 2 Sets
Description
Arms and leg workout with 6 total sets
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Arms, Chest and Shoulders
Exercises
Close Grip Bench Press - 2 Sets
Dumbbell Bench Press - 2 Sets
Dumbbell Arnold Press - 2 Sets
Barbell Bench Press - 1 Sets
Description
Arms, chest and shoulder workout with 6 total sets
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5 x 5 Bench
Exercises
Barbell Bench Press - 5 Sets
Description
Chest workout with 5 total sets
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Chest
Exercises
Barbell Bench Press - 1 Sets
Dumbbell Fly - 1 Sets
Abdominal Crunch - 1 Sets
Torso Turn - 1 Sets
Description
Chest workout with 4 total sets
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Chest
Exercises
Barbell Bench Press - 1 Sets
Description
Chest workout with 1 total sets
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Chest, Legs and Upper Back
Exercises
Barbell Bench Press - 2 Sets
Barbell Bent Over Row - 2 Sets
Barbell Calf Raises - 2 Sets
Description
Chest, legs and upper back workout with 6 total sets
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Chest day 2
Exercises
Incline Pushups - 3 Sets
Regular Pushups - 3 Sets
Narro Pushups - 3 Sets
Dips - 3 Sets
Oblique Leg Raises - 2 Sets
Description
Abs, arms and chest workout with 14 total sets
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Arms, Chest and Legs
Exercises
Barbell Calf Raises - 1 Sets
Barbell Close Grip Bench Press - 1 Sets
Barbell Front Squat - 1 Sets
Barbell Squat - 1 Sets
Dumbbell Decline Bench Press - 1 Sets
Description
Arms, chest and leg workout with 5 total sets
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Arms
Exercises
Dumbbell Concentration Curls - 3 Sets
Pull-up - 2 Sets
Description
Arm workout with 5 total sets
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Chest
Exercises
Dumbbell Bench Press - 2 Sets
Barbell Incline Bench Press - 2 Sets
Description
Chest workout with 4 total sets
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another test
Exercises
One-Arm Dumbbell Triceps Extension - 1 Sets
crunch - 1 Sets
Barbell Close Grip Bench Press - 1 Sets
sitting down - 1 Sets
Description
another test
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Chest and Upper Back
Exercises
Barbell Bench Press - 5 Sets
Barbell Bent Over Row - 5 Sets
Description
Chest and upper back workout with 10 total sets
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Arms, Chest and Legs
Exercises
Barbell Bench Press - 1 Sets
Barbell Bent Over Row - 1 Sets
Barbell Calf Raises - 1 Sets
Barbell Close Grip Bench Press - 1 Sets
Barbell Curls - 1 Sets
Barbell Decline Bench Press - 1 Sets
Barbell Front Squat - 1 Sets
Barbell Incline Bench Press - 1 Sets
Description
Arms, chest and leg workout with 8 total sets
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Arnold Schwarzenegger Arm Workout
Exercises
Barbell Curls - 2 Sets
Seated Dumbbell Curls - 2 Sets
Close Grip Bench Press - 2 Sets
Cable Triceps Pushdown - 2 Sets
Lying Triceps Extension - 2 Sets
Description
Old Arnold Schwarzenegger Arm Workout
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Arnold Schwarzenegger Arm Workout
Exercises
Barbell Curls - 2 Sets
Seated Dumbbell Curls - 2 Sets
Dumbbell Concentration Curls - 2 Sets
Close Grip Bench Press - 2 Sets
Cable Triceps Pushdown - 2 Sets
Lying Triceps Extension - 2 Sets
Description
Old Arnold Schwarzenegger Arm Workout
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Arnold Arms
Exercises
Barbell Curls - 2 Sets
Seated Dumbbell Curls - 2 Sets
Dumbbell Concentration Curls - 2 Sets
Close Grip Bench Press - 2 Sets
Cable Triceps Pushdown - 2 Sets
Lying Triceps Extension - 2 Sets
One-Arm Dumbbell Triceps Extension - 2 Sets
Description
Old Arnold Schwarzenegger Arm Workout
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Arnold Arms
Exercises
Barbell Curls - 3 Sets
Seated Dumbbell Curls - 3 Sets
Dumbbell Concentration Curls - 3 Sets
Close Grip Bench Press - 3 Sets
Cable Triceps Pushdown - 3 Sets
Lying Triceps Extension - 3 Sets
One-Arm Dumbbell Triceps Extension - 3 Sets
Description
Old Arnold Schwarzenegger Arm Workout
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Shoulders
Exercises
Dumbbell Lateral Raise - 1 Sets
Dumbbell Front Raise - 1 Sets
Dumbbell Arnold Press - 1 Sets
Dumbbell Lateral Raise - 1 Sets
Dumbbell Front Raise - 1 Sets
Dumbbell Arnold Press - 1 Sets
Dumbbell Lateral Raise - 1 Sets
Dumbbell Front Raise - 1 Sets
Dumbbell Arnold Press - 1 Sets
Description
Shoulder workout with 9 total sets
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Legs
Exercises
Barbell Squat - 5 Sets
Seated Calf Raise - 5 Sets
Barbell Front Squat - 4 Sets
Barbell Calf Raises - 3 Sets
Lunges - 3 Sets
Leg Curls - 4 Sets
Leg Extensions - 4 Sets
Description
Leg workout with 28 total sets
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Chest, Legs and Shoulders
Exercises
Dumbbell Arnold Press - 1 Sets
Dumbbell Bench Press - 1 Sets
Barbell Bench Press - 1 Sets
Barbell Calf Raises - 1 Sets
Description
Chest, legs and shoulder workout with 4 total sets
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Run and lift
Exercises
Cable Crossover - 1 Sets
Barbell Decline Bench Press - 1 Sets
Barbell Incline Bench Press - 1 Sets
Barbell Bench Press - 1 Sets
Description
Weightlifting for upper body, crunches for core, running for lower.
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5x5 "A" Workout
Exercises
Barbell Squat - 1 Sets
Barbell Bench Press - 1 Sets
Barbell Bent Over Row - 1 Sets
Dips - 1 Sets
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Upper Body
Exercises
Dumbbell Lateral Raise - 1 Sets
Dips - 1 Sets
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Chest and Traps
Exercises
Barbell Bent Over Row - 1 Sets
Dumbbell Fly - 1 Sets
Description
Chest and trap workout with 2 total sets
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Legs
Exercises
Barbell Squat - 1 Sets
Description
Leg workout with 1 total sets
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Chest
Exercises
Barbell Bench Press - 3 Sets
Dumbbell Bench Press - 4 Sets
Description
Chest workout with 7 total sets
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Shoulders
Exercises
Dumbbell Lateral Raise - 3 Sets
Description
Shoulder workout with 3 total sets
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