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Oliver 2025 v1
by oliver_adl
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Workouts
Monday
Cable shoulder cuff rotation
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
Cable shoulder cuff rotation
3 sets
Start
in App
pull up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
pull up
3 sets
Start
in App
dips
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
15
120 sec
2
15
120 sec
3
15
120 sec
dips
3 sets
Start
in App
Skipping
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
Skipping
1 sets
Start
in App
Rowing
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Rowing
1 sets
Start
in App
Tuesday (legs)
hamstring curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
hamstring curl
4 sets
Start
in App
hack squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
120 sec
hack squat
3 sets
Start
in App
Standing calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
Standing calf raise
3 sets
Start
in App
Walking lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Walking lunge
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
leg extension
3 sets
Start
in App
Wednesday (back/biceps)
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
lat pulldown
3 sets
Start
in App
t-bar row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
t-bar row
3 sets
Start
in App
isolated lat (pull down or row) single arm cable
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
isolated lat (pull down or row) single arm cable
3 sets
Start
in App
preacher curl (machine)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
preacher curl (machine)
3 sets
Start
in App
rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
rear delt fly
3 sets
Start
in App
Thursday (chest/shoulders)
Dumbbell Incline Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
120 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec
Dumbbell Incline Press
4 sets
Start
in App
High Incline Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
High Incline Press
3 sets
Start
in App
Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Chest Fly
3 sets
Start
in App
side lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
side lateral raise
3 sets
Start
in App
decline press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec
decline press
3 sets
Start
in App
Friday (full body)
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec
deadlift
4 sets
Start
in App
abdominal crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
abdominal crunch
3 sets
Start
in App
Side Bends
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
Side Bends
3 sets
Start
in App
crucifix raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
crucifix raise
3 sets
Start
in App
triceps pushdowns
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
triceps pushdowns
3 sets
Start
in App
Saturday (legs)
Dumbbell deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
Dumbbell deadlift
3 sets
Start
in App
Glute extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
Glute extension
3 sets
Start
in App
uni lateral leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
uni lateral leg press
3 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec
bulgarian split squat
3 sets
Start
in App
inner thigh abductor
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
inner thigh abductor
3 sets
Start
in App
Sunday (rest)
Skipping
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Skipping
1 sets
Start
in App