The Shank workout routine

by null

Program Description

It a just fun

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Bodyweight Fitness, Athletics, Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
180 minutes
Created
Oct 04, 2025 06:07
Last Edited
Oct 04, 2025 04:05

Muscle Engagement

Front

Back

MuscleSet

Abs

15.1%

Quadriceps

11.3%

Triceps

10.5%

Chest

10.2%

Front Delts

9.6%

Upper Back

7.6%

Other

7.3%

Glutes

5.4%

Biceps

5.1%

Hamstrings

4.4%

Lats

4.2%

Cardio

3.6%

Calves

2%

Middle Delts

1.8%

Lower Back

0.7%

Forearms

0.7%

Adductors

0.5%

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WEEK 1

Day 1

1A

Box Jump

1

-

1B

Clap Push Up

1

-

1C

Med Ball Slam

1

-

1D

Jump Switch Lunge

1

-

2

Bench Press (Barbell)

1

-

3

Overhead Tricep Extension (Dumbbell)

1

-

4

Incline Bench Press (Barbell)

1

-

5

Chest Fly (Dumbbell)

1

-

6

Bench Press (Dumbbell)

1

-

7

Bench Press (Close Grip)

1

-

8

Tricep Kickback

1

-

9A

Dip (Weighted)

1

-

9B

Pull-Up (Weighted)

1

-

9C

Push Up (Weighted)

1

-

Day 2

1

Jump Rope

1

-

2

Shadow Boxing

1

-

3

Shadow Boxing

1

-

4A

Hanging Leg Raise

1

-

4B

Ab Wheel

1

-

4C

Russian Twist (Dumbbell)

1

-

4D

Plank

1

-

Day 3

1A

Box Jump

1

-

1B

Clap Push Up

1

-

1C

Med Ball Slam

1

-

1D

Jump Switch Lunge

1

-

2

Deadlift (Barbell)

1

-

3

Bicep Curl (Dumbbell)

1

-

4

Dumbbell Row

1

-

5

Preacher Curl (Dumbbell)

1

-

6

Wide Grip Pull-Up

1

-

7

Hammer Curl (Dumbbell)

1

-

8

Seated Dumbbell Curl

1

-

9

Barbell Row

1

-

10

Dip (Weighted)

1

-

11

Pull-Up (Weighted)

1

-

12

Push Up (Weighted)

1

-

Day 4

1

Jump Rope

1

-

2

Shadow Boxing

1

-

3

Hanging Leg Raise

1

-

4

Ab Wheel

1

-

5

Russian Twist (Dumbbell)

1

-

6

Plank

1

-

Day 5

1A

Box Jump

1

-

1B

Clap Push Up

1

-

1C

Med Ball Slam

1

-

1D

Jump Switch Lunge

1

-

2

Squat (Barbell)

1

-

3

Military Press (Barbell)

1

-

4

Bulgarian Split Squat (Dumbbell)

1

-

5

Arnold Press

1

-

6

Lunge (Dumbbell)

1

-

7

Front Raise

1

-

8

Standing Calf Raise

1

-

9

Shrug (Barbell)

1

-

10A

Sprint

1

-

10B

Russian Twist (Dumbbell)

1

-

10C

Plank with Shoulder Taps

1

-

10D

Deadlift (Barbell)

1

-

10E

Burpee

1

-

Day 6

1A

Jump Rope

1

-

1B

Shadow Boxing

1

-

1C

Hanging Leg Raise

1

-

1D

Ab Wheel

1

-

1E

Russian Twist (Dumbbell)

1

-

1F

Plank

1

-

Day 1

1A

Box Jump

1 Set

-

1B

Clap Push Up

1 Set

-

1C

Med Ball Slam

1 Set

-

1D

Jump Switch Lunge

1 Set

-

2

Bench Press (Barbell)

1 Set

-

3

Overhead Tricep Extension (Dumbbell)

1 Set

-

4

Incline Bench Press (Barbell)

1 Set

-

5

Chest Fly (Dumbbell)

1 Set

-

6

Bench Press (Dumbbell)

1 Set

-

7

Bench Press (Close Grip)

1 Set

-

8

Tricep Kickback

1 Set

-

9A

Dip (Weighted)

1 Set

-

9B

Pull-Up (Weighted)

1 Set

-

9C

Push Up (Weighted)

1 Set

-

Day 2

1

Jump Rope

1 Set

-

2

Shadow Boxing

1 Set

-

3

Shadow Boxing

1 Set

-

4A

Hanging Leg Raise

1 Set

-

4B

Ab Wheel

1 Set

-

4C

Russian Twist (Dumbbell)

1 Set

-

4D

Plank

1 Set

-

Day 3

1A

Box Jump

1 Set

-

1B

Clap Push Up

1 Set

-

1C

Med Ball Slam

1 Set

-

1D

Jump Switch Lunge

1 Set

-

2

Deadlift (Barbell)

1 Set

-

3

Bicep Curl (Dumbbell)

1 Set

-

4

Dumbbell Row

1 Set

-

5

Preacher Curl (Dumbbell)

1 Set

-

6

Wide Grip Pull-Up

1 Set

-

7

Hammer Curl (Dumbbell)

1 Set

-

8

Seated Dumbbell Curl

1 Set

-

9

Barbell Row

1 Set

-

10

Dip (Weighted)

1 Set

-

11

Pull-Up (Weighted)

1 Set

-

12

Push Up (Weighted)

1 Set

-

Day 4

1

Jump Rope

1 Set

-

2

Shadow Boxing

1 Set

-

3

Hanging Leg Raise

1 Set

-

4

Ab Wheel

1 Set

-

5

Russian Twist (Dumbbell)

1 Set

-

6

Plank

1 Set

-

Day 5

1A

Box Jump

1 Set

-

1B

Clap Push Up

1 Set

-

1C

Med Ball Slam

1 Set

-

1D

Jump Switch Lunge

1 Set

-

2

Squat (Barbell)

1 Set

-

3

Military Press (Barbell)

1 Set

-

4

Bulgarian Split Squat (Dumbbell)

1 Set

-

5

Arnold Press

1 Set

-

6

Lunge (Dumbbell)

1 Set

-

7

Front Raise

1 Set

-

8

Standing Calf Raise

1 Set

-

9

Shrug (Barbell)

1 Set

-

10A

Sprint

1 Set

-

10B

Russian Twist (Dumbbell)

1 Set

-

10C

Plank with Shoulder Taps

1 Set

-

10D

Deadlift (Barbell)

1 Set

-

10E

Burpee

1 Set

-

Day 6

1A

Jump Rope

1 Set

-

1B

Shadow Boxing

1 Set

-

1C

Hanging Leg Raise

1 Set

-

1D

Ab Wheel

1 Set

-

1E

Russian Twist (Dumbbell)

1 Set

-

1F

Plank

1 Set

-