Workout Roulette
Full Body
Press & Row
Chest · Back · Legs
⏱ ~21 min
1 of 9
🧘
Stretch
warmup
10 min full body
Done
🏋️
Incline BB Press
S1
8×135
S2
6×155
S3
5×185
S4
3×205
🏋️
DB Rows
S1
15×25
S2
12×35
S3
10×40
🏋️
Bulgarian Split Squat
Each leg · 3-sec lower
S1
12×25
S2
10×35
S3
8×40
Full Body
Bodyweight
Chest · Back · Legs
⏱ ~19 min
2 of 9
🧘
Stretch
warmup
10 min full body
Done
💪
Push-ups
S1
15×BW
S2
15×BW
S3
15×BW
🏋️
Lat Pushdown
S1
12×50
S2
10×70
S3
8×80
🏋️
Lunges
S1
10×20
S2
10×30
S3
8×40
Full Body
Shoulders & Legs
Shoulders · Back · Legs
⏱ ~22 min
3 of 9
🧘
Stretch
warmup
10 min full body
Done
🏋️
DB Shoulder Press
S1
20×20
S2
15×30
S3
10×40
🏋️
Pull Ups
S1
5×BW
S2
5×BW
S3
5×BW
🏋️
Quad Extension
Last set → drop set to failure
S1
25×60
S2
20×90
S3
15×150
🏋️
Side Laterals
S1
20×10
S2
15×15
S3
10×20
Full Body
Posterior
Chest · Back · Hamstrings · Shoulders
⏱ ~22 min
4 of 9
🧘
Stretch
warmup
10 min full body
Done
💪
Push-ups
S1
15×BW
S2
15×BW
S3
15×BW
🏋️
DB Rows
S1
15×25
S2
12×35
S3
10×40
🏋️
Single-Leg RDL
Each leg · 3-sec lower
S1
12×30
S2
10×40
S3
10×40
🏋️
Side Laterals
S1
20×10
S2
15×15
S3
10×20
Full Body
Hammer & Core
Shoulders · Back · Hamstrings · Core
⏱ ~22 min
5 of 9
🧘
Stretch
warmup
10 min full body
Done
🏋️
DB Shoulder Press
S1
20×20
S2
15×30
S3
10×40
🏋️
Lat Pushdown
S1
12×50
S2
10×70
S3
8×80
🏋️
Hamstring Extension
Last set → drop set to failure
S1
20×20
S2
10×30
S3
10×40
🏋️
Ab Wheel
S1
10×BW
S2
10×BW
S3
10×BW
Full Body
Arms & Legs
Triceps · Back · Legs · Biceps
⏱ ~22 min
6 of 9
🧘
Stretch
warmup
10 min full body
Done
🏋️
Rope Tricep Pushdown
S1
12×30
S2
10×40
S3
8×50
🏋️
DB Rows
S1
15×25
S2
12×35
S3
10×40
🏋️
Lunges
S1
10×20
S2
10×30
S3
8×40
🏋️
DB Curls
S1
12×20
S2
10×30
S3
8×40
Full Body
Power Day
Full Body · Back · Legs · Shoulders
⏱ ~21 min
7 of 9
🧘
Stretch
warmup
10 min full body
Done
⚡
DB Snatches
S1
10×20
S2
10×30
S3
10×40
🏋️
Pull Ups
S1
5×BW
S2
5×BW
S3
5×BW
🏋️
Single-Leg RDL
Each leg · 3-sec lower
S1
12×30
S2
10×40
S3
10×40
🏋️
Side Laterals
S1
20×10
S2
15×15
S3
10×20
Full Body
Carry Day
Chest · Back · Full Body · Shoulders
⏱ ~23 min
8 of 9
🧘
Stretch
warmup
10 min full body
Done
💪
Push-ups
S1
15×BW
S2
15×BW
S3
15×BW
🏋️
Lat Pushdown
S1
12×50
S2
10×70
S3
8×80
🚶
Farmer's Walk
S1
1 min
S2
1 min
S3
1 min
🏋️
Side Laterals
S1
20×10
S2
15×15
S3
10×20
Full Body
Cardio Day
Cardio · Chest · Full Body
⏱ ~26 min
9 of 9
🧘
Stretch
warmup
10 min full body
Done
🚴
Resistance Bike
10 min @ resistance 20
💪
Push-ups
S1
15×BW
S2
15×BW
S3
15×BW
⚡
DB Snatches
S1
10×20
S2
10×30
S3
10×40
Rest Timer
0:30
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0:00
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Completion History
Press & Row
0
Bodyweight
0
Shoulders & Legs
0
Posterior
0
Hammer & Core
0
Arms & Legs
0
Power Day
0
Carry Day
0
Cardio Day
0
Done
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