Workout Routine

Free

2 day

by garshi

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8 +
amrap
100 sec
2
@RPE6
100 lbs
8 +
amrap
100 sec
3
@RPE6
100 lbs
8 +
amrap
100 sec

squat

3×8+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8 +
amrap
100 sec
2
@RPE6
100 lbs
8 +
amrap
100 sec
3
@RPE6
100 lbs
8 +
amrap
100 sec

overhead press

3×8+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
100 sec
2
@RPE6
100 lbs
8
100 sec
3
@RPE6
100 lbs
8
100 sec

bent over row

3×8

Workout 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
115 lbs
5 +
amrap
100 sec

deadlift

1×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
100 sec
2
@RPE6
100 lbs
8
100 sec
3
@RPE6
100 lbs
8
100 sec

bench press

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
31 lbs
8 +
amrap
100 sec
2
@RPE6
31 lbs
8 +
amrap
100 sec
3
@RPE6
31 lbs
8 +
amrap
100 sec

lat pulldown

3×8+