Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
[[{"exerciseName":"Bodyweight Scapular Pull Ups","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8943c57341ca6a1ccfc3","workoutExerciseItemID":"65ea8943c57341ca6a1ccfc3","workoutExerciseFullName":"Bodyweight Scapular Pull Ups"},{"exerciseName":"Bodyweight Forward Wrist Rocks","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893b5732ef873bafa8e1","workoutExerciseItemID":"65ea893b5732ef873bafa8e1","workoutExerciseFullName":"Bodyweight Forward Wrist Rocks"},{"exerciseName":"Bodyweight Wrist Circles","exerciseNotes":"Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893d4c29bc45a982f551","workoutExerciseItemID":"65ea893d4c29bc45a982f551","workoutExerciseFullName":"Bodyweight Wrist Circles"},{"exerciseName":"Bodyweight Reverse Wrist Rocks","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8934e183d5bc03151a82","workoutExerciseItemID":"65ea8934e183d5bc03151a82","workoutExerciseFullName":"Bodyweight Reverse Wrist Rocks"}],[{"exerciseName":"Bodyweight Pull Ups","exerciseNotes":"Complete all three exercises in a circuit, on the minute every minute for 20 minutes. Rest for remainder of minute.","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea89353ef66703db965425","workoutExerciseItemID":"65ea89353ef66703db965425","workoutExerciseFullName":"Bodyweight Pull Ups"},{"exerciseName":"Bodyweight Push Up","exerciseNotes":"20 Min EMOM","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893fd49c78b952d68cae","workoutExerciseItemID":"65ea893fd49c78b952d68cae","workoutExerciseFullName":"Bodyweight Push Up"},{"exerciseName":"Bodyweight Squats","exerciseNotes":"20 Min EMON","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8930b5a04cabcdcc48fd","workoutExerciseItemID":"65ea8930b5a04cabcdcc48fd","workoutExerciseFullName":"Bodyweight Squats"}],[{"exerciseName":"Barbell Standing Bicep Curl","exerciseNotes":"Set 3: 6, 10 second rest, 4, 10 second rest, 2 reps (same weight)","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6-8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6-8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8938c78b03f62f28a131","workoutExerciseItemID":"65ea8938c78b03f62f28a131","workoutExerciseFullName":"Barbell Standing Bicep Curl"},{"exerciseName":"Barbell Jefferson Curls","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6-10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6-10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6-10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea89445bae3d0be7d62b94","workoutExerciseItemID":"65ea89445bae3d0be7d62b94","workoutExerciseFullName":"Barbell Jefferson Curls"},{"exerciseName":"Dumbbell Weighted Butterflies","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea8935de3ab04e438e0e17","workoutExerciseItemID":"65ea8935de3ab04e438e0e17","workoutExerciseFullName":"Dumbbell Weighted Butterflies"}],[{"exerciseName":"Barbell Close Grip Bench Press","exerciseNotes":"Set 3: 8, 10 second rest, 10, 10 second rest, 12 reps (drop weight by 25% each time)","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893cb5a04cabcdcc4dba","workoutExerciseItemID":"65ea893cb5a04cabcdcc4dba","workoutExerciseFullName":"Barbell Close Grip Bench Press"},{"exerciseName":"Bodyweight Couch Stretch","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893105a6eaddaf9e99df","workoutExerciseItemID":"65ea893105a6eaddaf9e99df","workoutExerciseFullName":"Bodyweight Couch Stretch"},{"exerciseName":"Bodyweight Pigeon Folds","exerciseNotes":"Regression: use an elevated surface","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea893c4851f473cb0dfe13","workoutExerciseItemID":"65ea893c4851f473cb0dfe13","workoutExerciseFullName":"Bodyweight Pigeon Folds"}],[{"exerciseName":"Dumbbell Spider Curl","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893b5bae3d0be7d6256b","workoutExerciseItemID":"65ea893b5bae3d0be7d6256b","workoutExerciseFullName":"Dumbbell Spider Curl"},{"exerciseName":"Barbell Skullcrushers","exerciseNotes":"Set 3: 8, 10 second rest, 10, 10 second rest, 12 reps (drop weight by 25% each time)","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8-10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8-10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893eb5a04cabcdcc4ee0","workoutExerciseItemID":"65ea893eb5a04cabcdcc4ee0","workoutExerciseFullName":"Barbell Skullcrushers"},{"exerciseName":"Bodyweight Passive Hang","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea893e4851f473cb0dfef6","workoutExerciseItemID":"65ea893e4851f473cb0dfef6","workoutExerciseFullName":"Bodyweight Passive Hang"}]]

Mobility + Arms

Purebody Split - Block A

661388637e96596ef3e923ad

Bodyweight Scapular Pull Ups
 sets
 kg
 reps 
 rest
Notes
65ea8943c57341ca6a1ccfc3
Bodyweight,Mobility
Bodyweight Forward Wrist Rocks
 sets
 kg
 reps 
 rest
Notes
65ea893b5732ef873bafa8e1
Bodyweight,Mobility
Bodyweight Wrist Circles
 sets
 kg
 reps 
 rest
Notes
65ea893d4c29bc45a982f551
Bodyweight,Mobility
Bodyweight Reverse Wrist Rocks
 sets
 kg
 reps 
 rest
Notes
65ea8934e183d5bc03151a82
Bodyweight,Mobility
Bodyweight Pull Ups
 sets
 kg
 reps 
 rest
Notes
65ea89353ef66703db965425
Bodyweight
Bodyweight Push Up
 sets
 kg
 reps 
 rest
Notes
65ea893fd49c78b952d68cae
Bodyweight
Bodyweight Squats
 sets
 kg
 reps 
 rest
Notes
65ea8930b5a04cabcdcc48fd
Bodyweight
Barbell Standing Bicep Curl
 sets
 kg
 reps 
 rest
Notes
65ea8938c78b03f62f28a131
Barbell
Barbell Jefferson Curls
 sets
 kg
 reps 
 rest
Notes
65ea89445bae3d0be7d62b94
Barbell,Mobility
Dumbbell Weighted Butterflies
 sets
 kg
 reps 
 rest
Notes
65ea8935de3ab04e438e0e17
Dumbbell,Mobility
Barbell Close Grip Bench Press
 sets
 kg
 reps 
 rest
Notes
65ea893cb5a04cabcdcc4dba
Barbell
Bodyweight Couch Stretch
 sets
 kg
 reps 
 rest
Notes
65ea893105a6eaddaf9e99df
Bodyweight,Mobility
Bodyweight Pigeon Folds
 sets
 kg
 reps 
 rest
Notes
65ea893c4851f473cb0dfe13
Bodyweight,Mobility
Dumbbell Spider Curl
 sets
 kg
 reps 
 rest
Notes
65ea893b5bae3d0be7d6256b
Dumbbell
Barbell Skullcrushers
 sets
 kg
 reps 
 rest
Notes
65ea893eb5a04cabcdcc4ee0
Barbell
Bodyweight Passive Hang
 sets
 kg
 reps 
 rest
Notes
65ea893e4851f473cb0dfef6
Bodyweight,Mobility
65ea8943c57341ca6a1ccfc3
65ea8943c57341ca6a1ccfc3
Bodyweight Scapular Pull Ups
Alfie - Bodyweight Scapular Pull Ups
3
3
3
0
s
 rest
65ea893b5732ef873bafa8e1
65ea893b5732ef873bafa8e1
Bodyweight Forward Wrist Rocks
Alfie - Bodyweight Forward Wrist Rocks
3
3
3
0
s
 rest
65ea893d4c29bc45a982f551
65ea893d4c29bc45a982f551
Bodyweight Wrist Circles
Alfie - Bodyweight Wrist Circles
3
3
3
0
s
 rest
65ea8934e183d5bc03151a82
65ea8934e183d5bc03151a82
Bodyweight Reverse Wrist Rocks
Alfie - Bodyweight Reverse Wrist Rocks
3
3
3
0
s
 rest
65ea89353ef66703db965425
65ea89353ef66703db965425
Bodyweight Pull Ups
Alfie - Bodyweight Pull Ups
3
3
3
0
s
 rest
65ea893fd49c78b952d68cae
65ea893fd49c78b952d68cae
Bodyweight Push Up
Alfie - Bodyweight Push Up
3
3
3
0
s
 rest
65ea8930b5a04cabcdcc48fd
65ea8930b5a04cabcdcc48fd
Bodyweight Squats
Alfie - Bodyweight Squats
3
3
3
0
s
 rest
65ea8938c78b03f62f28a131
65ea8938c78b03f62f28a131
Barbell Standing Bicep Curl
Alfie - Barbell Standing Bicep Curl
3
3
3
0
s
 rest
65ea89445bae3d0be7d62b94
65ea89445bae3d0be7d62b94
Barbell Jefferson Curls
Alfie - Barbell Jefferson Curls
3
3
3
0
s
 rest
65ea8935de3ab04e438e0e17
65ea8935de3ab04e438e0e17
Dumbbell Weighted Butterflies
Dumbbell Weighted Butterflies
3
3
3
0
s
 rest
65ea893cb5a04cabcdcc4dba
65ea893cb5a04cabcdcc4dba
Barbell Close Grip Bench Press
Alfie - Barbell Close Grip Bench Press
3
3
3
0
s
 rest
65ea893105a6eaddaf9e99df
65ea893105a6eaddaf9e99df
Bodyweight Couch Stretch
Alfie - Bodyweight Couch Stretch
3
3
3
0
s
 rest
65ea893c4851f473cb0dfe13
65ea893c4851f473cb0dfe13
Bodyweight Pigeon Folds
Alfie - Bodyweight Pigeon Folds
3
3
3
0
s
 rest
65ea893b5bae3d0be7d6256b
65ea893b5bae3d0be7d6256b
Dumbbell Spider Curl
Alfie - Dumbbell Spider Curl
3
3
3
0
s
 rest
65ea893eb5a04cabcdcc4ee0
65ea893eb5a04cabcdcc4ee0
Barbell Skullcrushers
Alfie - Barbell Skullcrushers
3
3
3
0
s
 rest
65ea893e4851f473cb0dfef6
65ea893e4851f473cb0dfef6
Bodyweight Passive Hang
Alfie - Bodyweight Passive Hang
3
3
3
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign