Workout Routine

Easy progress

by carlcarlson

Personal balanced workout, easy to build habit more than muscle. Special focus on lower back and core exercises for people with desk jobs. Some light threadmill or cardio after is recommended.

Workouts

Day 1

Split Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Split Squat

3 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

standing two-dumbbell bent over row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lat pulldown

3 sets

dead hang

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

dead hang

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

face pull

3 sets

Pallof press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Pallof press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lateral raise

3 sets

bird dog crunches

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

bird dog crunches

3 sets

single-leg glute bridges

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

single-leg glute bridges

3 sets

prone back extensions

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec

prone back extensions

2 sets

plank

Set
Time
Rest time
1
20 sec
60 sec
2
20 sec
60 sec
3
20 sec
60 sec

plank

3 sets

Day 2

split romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

split romanian dead lift

4 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Leg press

3 sets

Calves press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Calves press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

bench press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated shoulder press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

tricep pushdown

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

chinup

2 sets

side plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec
5
30 sec
60 sec
6
30 sec
60 sec

side plank

6 sets

glute bridge

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

glute bridge

3 sets

Hip flexor stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Hip flexor stretch

2 sets

Day 3

Assisted pull ups

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Assisted pull ups

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated cable row

3 sets

Back extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Back extensions

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

romanian deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

leg curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

triceps extension

3 sets

bicep curls

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

bicep curls

3 sets

dead bugs

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10
60 sec
6
10
60 sec

dead bugs

6 sets

single-leg kickbacks

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec
5
12
60 sec
6
12
60 sec

single-leg kickbacks

6 sets

Cat-cow

Set
Intensity
Weight
Reps
Rest time
1
60 sec

Cat-cow

1 sets