Workout for week starting 2026-02-16
Training Week
Generated 2026-02-16
Day 1
Set 1 — AMSAP
AMSAP: Repeat this set for 30 minutes. No Need to Count ☐
-
Wide Upwards Row | 10.0 pounds | 12 reps
Muscle Groups: lateral_deltoid, trapezius
Equipment Needed: dumbbell -
Forward Lunge | 10.0 pounds | 12 reps/side
Muscle Groups: quadriceps, gluteus_maximus
Equipment Needed: dumbbell -
Side Plank | Bodyweight | 30.0 seconds/side
Muscle Groups: obliques, transverse_abdominis, gluteus_medius
Equipment Needed: none
Set 2 — LADDER
10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Dumbbell Press | 10.0 pounds | 12 reps
Muscle Groups: pectoralis_major, anterior_deltoid, triceps
Equipment Needed: dumbbell, weight_bench -
Hamstring Curl (Yoga Ball) | Bodyweight | 12 reps
Muscle Groups: hamstrings, gluteus_maximus
Equipment Needed: yoga_ball -
Russian Twist | 10.0 pounds | 12 reps
Muscle Groups: obliques, rectus_abdominis
Equipment Needed: dumbbell, medicine_ball
Day 2
Set 1 — LADDER
10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Hammer Curls | 10.0 pounds | 12 reps/side
Muscle Groups: brachialis, biceps_brachii, forearms
Equipment Needed: dumbbell -
Step-Up | 0.0 pounds | 12 reps/side
Muscle Groups: gluteus_maximus, quadriceps
Equipment Needed: plyo_box, dumbbell -
Yoga Ball Plank Circles | Bodyweight | 30.0 seconds
Muscle Groups: rectus_abdominis, transverse_abdominis, obliques, shoulder_stabilizers
Equipment Needed: yoga_ball
Set 2 — AMSAP
AMSAP: Repeat this set for 30 minutes. No Need to Count ☐
-
Upwards Row | 10.0 pounds | 12 reps
Muscle Groups: trapezius, deltoids
Equipment Needed: dumbbell -
Reverse Lunge | 10.0 pounds | 12 reps/side
Muscle Groups: quadriceps, gluteus_maximus
Equipment Needed: dumbbell -
Push Up | Bodyweight | 12 reps
Muscle Groups: pectoralis_major, triceps, anterior_deltoid
Equipment Needed: none
Day 3
Set 1 — REGULAR
5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Arm PT | 3.25 pounds | 12 reps
Muscle Groups: biceps_brachii, triceps_brachii
Equipment Needed: dumbbell -
Front Squat (Goblet) | 10.0 pounds | 12 reps
Muscle Groups: quadriceps, gluteus_maximus, adductors, hamstrings, core
Equipment Needed: dumbbell -
Floor Low Plank | Bodyweight | 30.0 seconds
Muscle Groups: rectus_abdominis, transverse_abdominis, serratus_anterior
Equipment Needed: none
Set 2 — LADDER
10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Hammer Curls | 10.0 pounds | 12 reps/side
Muscle Groups: brachialis, biceps_brachii, forearms
Equipment Needed: dumbbell -
Calf Raises | Bodyweight | 100 reps
Muscle Groups: gastrocnemius, soleus
Equipment Needed: dumbbell, resistance_bands -
Weighted Side Bend | 10.0 pounds | 30 reps/side
Muscle Groups: obliques, quadratus_lumborum
Equipment Needed: dumbbell
Set 3 — REGULAR
5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Shrugs | 10.0 pounds | 12 reps
Muscle Groups: upper_trapezius
Equipment Needed: dumbbell -
Heel Walk | Bodyweight | 30 seconds
Muscle Groups: tibialis_anterior
Equipment Needed: none -
Turkish Get-Up | 10.0 pounds | 6 reps/side
Muscle Groups: shoulder_stabilizers, glutes, core_stabilizers
Equipment Needed: dumbbell
Day 4
Set 1 — REGULAR
5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Arm PT | 3.25 pounds | 12 reps
Muscle Groups: biceps_brachii, triceps_brachii
Equipment Needed: dumbbell -
Single Leg 3 Cone Touch | Bodyweight | 12 reps/side
Muscle Groups: gluteus_medius, ankle_stabilizers
Equipment Needed: cones -
Floor Low Plank | Bodyweight | 30.0 seconds
Muscle Groups: rectus_abdominis, transverse_abdominis, serratus_anterior
Equipment Needed: none
Set 2 — REGULAR
5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Lateral Raises | 10.0 pounds | 12 reps/side
Muscle Groups: medial_deltoid
Equipment Needed: dumbbell -
Box Pistol Squat | 0.0 pounds | 12 reps/side
Muscle Groups: quadriceps, gluteus_maximus, ankle_stabilizers
Equipment Needed: plyo_box -
Single Leg Hamstring Curl (Slider) | Bodyweight | 12 reps/side
Muscle Groups: hamstrings, gluteus_maximus
Equipment Needed: slider
Set 3 — LADDER
10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Frontline POW Raise | 10.0 pounds | 12 reps/side
Muscle Groups: anterior_deltoid, upper_chest
Equipment Needed: dumbbell -
Side Lunge | 10.0 pounds | 12 reps/side
Muscle Groups: adductors, gluteus_maximus
Equipment Needed: dumbbell -
Push Up | Bodyweight | 12 reps
Muscle Groups: pectoralis_major, triceps, anterior_deltoid
Equipment Needed: none
Day 5
Set 1 — REGULAR
5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Arnold Press | 10.0 pounds | 12 reps/side
Muscle Groups: anterior_deltoid, medial_deltoid, triceps
Equipment Needed: dumbbell -
Box Squat | 10.0 pounds | 12 reps
Muscle Groups: quadriceps, gluteus_maximus
Equipment Needed: plyo_box, dumbbell -
March in Place With Strap | Bodyweight | 30 seconds
Muscle Groups: hip_flexors, obliques
Equipment Needed: resistance_band
Set 2 — REGULAR
5 ROUNDS: 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Scapula Setting / Flossing | 0.0 pounds | 12 reps/side
Muscle Groups: scapular_stabilizers
Equipment Needed: none -
Heel Walk | Bodyweight | 30 seconds
Muscle Groups: tibialis_anterior
Equipment Needed: none -
Yoga Ball Plank Back and Forth | Bodyweight | 30.0 seconds
Muscle Groups: rectus_abdominis, transverse_abdominis, shoulder_stabilizers
Equipment Needed: yoga_ball
Set 3 — LADDER
10-1 LADDER: 10 ☐ 9 ☐ 8 ☐ 7 ☐ 6 ☐ 5 ☐ 4 ☐ 3 ☐ 2 ☐ 1 ☐
-
Elbow Out Row | 10.0 pounds | 12 reps/side
Muscle Groups: posterior_deltoid, rhomboids, upper_trapezius
Equipment Needed: dumbbell -
Single Leg Hamstring Curl (Slider) | Bodyweight | 12 reps/side
Muscle Groups: hamstrings, gluteus_maximus
Equipment Needed: slider -
Side Lunge | 10.0 pounds | 12 reps/side
Muscle Groups: adductors, gluteus_maximus
Equipment Needed: dumbbell
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