Browse
Routines
Create a Routine
Log In
Workout Routine
Options
Mat End of 2023
by Pikamattiiyyy
Add to library
Workouts
Legs A
Hip & Core Warm Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Hip & Core Warm Up
1 sets
Start
in App
Nordic Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
240 sec
2
10
0 sec
Nordic Curl
2 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
0 sec
romanian deadlift
2 sets
Start
in App
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
hip thrust
2 sets
Start
in App
Adductor Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec
Adductor Machine
2 sets
Start
in App
Single Leg Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Single Leg Calf Raise
2 sets
Start
in App
Seated Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
180 sec
2
@RPE10
10
0 sec
Seated Calf Raise
2 sets
Start
in App
Pull A
Thoracic & Shoulder Warm Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Thoracic & Shoulder Warm Up
1 sets
Start
in App
Chest Supported Lat Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Chest Supported Lat Row
2 sets
Start
in App
Neutral Grip Pull Down
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Neutral Grip Pull Down
2 sets
Start
in App
Standing Low Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Standing Low Row
2 sets
Start
in App
Wide T-Bar Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec
Wide T-Bar Row
2 sets
Start
in App
Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec
Barbell Curl
2 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec
hammer curl
2 sets
Start
in App
Push A
Thoracic & Shoulder Warm Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Thoracic & Shoulder Warm Up
1 sets
Start
in App
Flat Dumbbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
240 sec
3
@RPE10
8
0 sec
Flat Dumbbell Press
3 sets
Start
in App
push-ups
Start
in App
Set
Reps
Rest time
1
30
240 sec
2
30
0 sec
push-ups
2 sets
Start
in App
Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
30
240 sec
2
30
240 sec
Dip
2 sets
Start
in App
Push Down (Triple Mechanical Drop Set)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
240 sec
3
@RPE10
8
0 sec
Push Down (Triple Mechanical Drop Set)
3 sets
Start
in App
Dumbbell Lateral Raise (Climb Set)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
180 sec
3
@RPE10
8
0 sec
Dumbbell Lateral Raise (Climb Set)
3 sets
Start
in App
Legs B
Hip & Core Warm Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Hip & Core Warm Up
1 sets
Start
in App
Seated Hamstring Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Seated Hamstring Curl
2 sets
Start
in App
Hack Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
180 sec
Hack Squat
2 sets
Start
in App
Smith Step-Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Smith Step-Up
2 sets
Start
in App
Back Extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
0 sec
Back Extension
2 sets
Start
in App
Dumbbell Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Dumbbell Calf Raise
2 sets
Start
in App
Pull B
Thoracic & Shoulder Warm Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Thoracic & Shoulder Warm Up
1 sets
Start
in App
Wide Grip Smith Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Wide Grip Smith Row
2 sets
Start
in App
Wide Grip Pull-Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
240 sec
2
10
240 sec
Wide Grip Pull-Up
2 sets
Start
in App
Assisted Pull Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Assisted Pull Up
2 sets
Start
in App
Wide Grip Machine Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Wide Grip Machine Row
2 sets
Start
in App
Strict Dumbbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec
Strict Dumbbell Curl
2 sets
Start
in App
Cable Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec
Cable Curl
2 sets
Start
in App
wrist curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec
wrist curl
2 sets
Start
in App
Push B
Thoracic & Shoulder Warm Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Thoracic & Shoulder Warm Up
1 sets
Start
in App
Incline Dumbbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Incline Dumbbell Press
2 sets
Start
in App
Machine Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec
Machine Fly
2 sets
Start
in App
push-ups
Start
in App
Set
Reps
Rest time
1
30
180 sec
2
30
0 sec
push-ups
2 sets
Start
in App
Weighted Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
240 sec
3
@RPE10
8
0 sec
Weighted Dip
3 sets
Start
in App
Tricep Overhead Extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec
Tricep Overhead Extension
2 sets
Start
in App
Dumbbell Y Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec
Dumbbell Y Raise
2 sets
Start
in App
cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec
cable lateral raise
2 sets
Start
in App