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🏋️ Welcome to Spread Fit Store
🔥 Fuel Your Fitness Daily
💪 Train Smart, Get Stronger
🏋️ Best Gear. Best Results.
✅ Only 100% Authentic
🥤 Protein & Supplements
🛒 Gym Accessories Here
🎯 Trusted by Athletes
🚚 Fast & Safe Delivery
🌙 Shop Anytime, Anywhere
📦 Premium Gym Essentials

Get a Custom Workout Routine That Works

Whether you're training at home or the gym, get a custom workout routine designed to match your fitness level and goals.

Workout Routine Generator

Generate a personalized workout plan tailored to your fitness level.

Workout Routine Generator
DayTargetExercisesDuration
MondayChest (Focus: Strength & Hypertrophy)
Barbell Bench Press - 4x8-12, 90s rest
Incline Dumbbell Press - 3x10-12, 60s rest
Cable Fly - 3x12-15, 60s rest
Push-ups - 3x15-20, 45s rest
Chest Dips - 3x10-12, 60s rest
60-75 mins
TuesdayBack (Focus: Strength & Thickness)
Barbell Bent-over Row - 4x8-12, 90s rest
Conventional Deadlift - 4x6-10, 120s rest
Lat Pulldown - 3x10-12, 60s rest
Pull-ups - 3x8-12, 90s rest
Face Pulls - 3x12-15, 60s rest
60-75 mins
WednesdayLegs (Focus: Power & Endurance)
Barbell Back Squat - 4x8-12, 120s rest
Walking Lunges - 3x12-15 per leg, 60s rest
Leg Press - 3x10-12, 90s rest
Leg Curl - 3x12-15, 60s rest
Standing Calf Raises - 4x15-20, 45s rest
60-75 mins
ThursdayShoulders (Focus: Definition & Stability)
Overhead Shoulder Press - 4x8-12, 90s rest
Lateral Raises - 3x12-15, 60s rest
Front Raises - 3x12-15, 60s rest
Barbell Shrugs - 4x10-12, 60s rest
Arnold Press - 3x10-12, 60s rest
60-75 mins
FridayArms (Focus: Size & Definition)
Barbell Bicep Curl - 3x10-12, 60s rest
Tricep Dips - 3x12-15, 60s rest
Hammer Curl - 3x10-12, 60s rest
Skull Crushers - 3x10-12, 60s rest
Concentration Curl - 3x12-15, 45s rest
60-75 mins
SaturdayCore & Flexibility (Focus: Stability & Recovery)
Warm-up (Dynamic Stretching) - 1x5 mins, N/A rest
Plank - 3x60s hold, 30s rest
Hanging Leg Raises - 3x12-15, 45s rest
Russian Twists - 3x20 per side, 45s rest
Cool-down (Static Stretching) - 1x5 mins, N/A rest
45-60 mins

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