Workout Routine

2026 Gym Program

by glox

Workouts

Monday Legs

Laying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Laying leg curl

4 sets

Pendulum squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Pendulum squats

3 sets

Standing calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Standing calf raises

3 sets

Extensions Unilateral

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Extensions Unilateral

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec

bulgarian split squat

3 sets

Inner thigh abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Inner thigh abduction

3 sets

Tuesday Back Day

pull up

Set
Intensity
Weight
Reps
Rest time
1
12 +
amrap
120 sec
2
12 +
amrap
120 sec
3
12 +
amrap
120 sec

pull up

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12 +
amrap
120 sec
3
55% 1RM
12 +
amrap
120 sec

dumbbell row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
55% 1RM
12 +
amrap
120 sec

face pull

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

close grip lat pulldown

3 sets

Straight arm pull through

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

Straight arm pull through

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
65% TM
12
120 sec

t-bar row

3 sets

Thursday Legs #2

Dumbbell deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec
4
–
–
12 +
amrap
120 sec

Dumbbell deadlift

4 sets

Hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
120
120 sec
2
–
–
120
120 sec
3
65% TM
120
120 sec

Hip thrust

3 sets

uni lateral leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

uni lateral leg press

3 sets

Glute extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Glute extension

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

lunge

3 sets

Single leg curl - seated

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Single leg curl - seated

3 sets

Chest & Shoulders

Around the world

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Around the world

3 sets

Lateral to side raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Lateral to side raises

3 sets

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
60 sec
2
–
–
15 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec
4
55% 1RM
15 +
amrap
60 sec

Chest press

4 sets

Upper body

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
90 sec
2
–
–
15 +
amrap
90 sec
3
–
–
15 +
amrap
90 sec
4
–
–
15 +
amrap
90 sec

incline bench press

4 sets

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

Shoulder press

4 sets