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Workout plans
Choose a plan and track completed exercises
Beginner
3 days/week, full body
Intermediate
4 days/week, split
Monday
Full body
Squats
3×12
Rest: 60s
Knee push-ups
3×10
Rest: 60s
Dumbbell row
3×12
Rest: 60s
Plank
3×30
Rest: 60s
Crunches
3×15
Rest: 45s
Wednesday
Full body
Lunges (each leg)
3×10
Rest: 60s
Dumbbell bench press
3×12
Rest: 60s
Bent-over row
3×12
Rest: 60s
Dumbbell shoulder press
3×10
Rest: 60s
Bicycle crunches
3×20
Rest: 45s
Friday
Full body
Romanian deadlift
3×12
Rest: 60s
Push-ups
3×12
Rest: 60s
Pull-ups / lat pulldown
3×8
Rest: 90s
Glute bridge
3×15
Rest: 60s
Side plank (each side)
3×20
Rest: 45s
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