9:41

Workouts

Adaptive weekly plan

Workout
Today

Push · Strength

45 min
420 kcal
6 exercises

Exercises

  • 1

    Barbell bench press

    4 × 6-8 · rest 120s

  • 2

    Incline dumbbell press

    3 × 8-10 · rest 90s

  • 3

    Cable chest fly

    3 × 12 · rest 60s

  • 4

    Overhead press

    4 × 6-8 · rest 120s

  • 5

    Lateral raise

    3 × 12-15 · rest 45s

  • 6

    Tricep rope pushdown

    3 × 12 · rest 45s

This week

  • Mon

    Push · Strength

    45 min · 420 kcal

  • Tue

    Pull · Hypertrophy

    50 min · 460 kcal

  • Wed

    Active recovery · Mobility

    25 min · 140 kcal

  • Thu

    Lower · Power

    55 min · 510 kcal

  • Fri

    HIIT · Conditioning

    25 min · 320 kcal

  • Sat

    Full body · Circuit

    40 min · 380 kcal

  • Sun

    Rest day