Workout Routine

Free

2.0 week 1 full body

by baker5aaron

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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
50% 1RM
75 lbs
2
100 sec
2
65% 1RM
100 lbs
2
100 sec
3
75% 1RM
115 lbs
2
100 sec
4
85% 1RM
130 lbs
2
100 sec
5
88% 1RM
130 lbs
2
100 sec

squat

5×2

front squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
100 sec
2
@RPE7
18 lbs
8
100 sec
3
@RPE7
18 lbs
8
100 sec

front squat

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
4
100 sec
2
65% 1RM
100 lbs
4
100 sec
3
75% 1RM
115 lbs
4
100 sec
4
85% 1RM
130 lbs
4
100 sec
5
80% 1RM
120 lbs
6
100 sec

bench press

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec

pullup

4×6

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
85 lbs
6
100 sec
2
@RPE7
85 lbs
6
100 sec
3
@RPE7
85 lbs
6
100 sec
4
@RPE7
85 lbs
6
100 sec

glute ham raise

4×6

seated face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec
4
@RPE9
15
100 sec

seated face pull

4×15

Workout 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
4
100 sec
2
50% 1RM
75 lbs
4
100 sec
3
60% 1RM
90 lbs
4
100 sec
4
70% 1RM
105 lbs
4
100 sec
5
80% 1RM
120 lbs
4
100 sec
6
80% 1RM
120 lbs
4
100 sec
7
80% 1RM
120 lbs
4
100 sec

deadlift

7×4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
55% 1RM
85 lbs
5
100 sec
3
60% 1RM
90 lbs
5
100 sec
4
65% 1RM
100 lbs
5
100 sec
5
70% 1RM
105 lbs
5
100 sec
6
70% 1RM
105 lbs
5
100 sec
7
70% 1RM
105 lbs
5
100 sec

overhead press

7×5

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
100 sec
2
@RPE9
18 lbs
10
100 sec
3
@RPE9
18 lbs
10
100 sec

bulgarian split squat

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec
4
@RPE8
15
100 sec
5
@RPE8
15
100 sec

barbell row

5 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
100 lbs
10
100 sec
3
@RPE8
100 lbs
10
100 sec
4
@RPE8
100 lbs
10
100 sec

ez bar curl

4 sets

Bent over cable pec flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Bent over cable pec flye

3 sets

Workout 3

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
2
100 sec
2
55% 1RM
85 lbs
4
100 sec
3
60% 1RM
90 lbs
6
100 sec
4
65% 1RM
100 lbs
6
100 sec
5
75% 1RM
115 lbs
6
100 sec

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
2
100 sec
2
60% 1RM
90 lbs
2
100 sec
3
70% 1RM
105 lbs
2
100 sec
4
80% 1RM
120 lbs
2
100 sec
5
90% 1RM
135 lbs
1
100 sec
6
65% 1RM
100 lbs
10
100 sec

bench press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

chinup

4×5+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
100 sec
2
@RPE8
95 lbs
12
100 sec

hip thrust

2×12

Cable reverse flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec
4
@RPE8
15
100 sec

Cable reverse flye

4×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
105 lbs
10
100 sec
3
@RPE9
105 lbs
10
100 sec

calf raise

3×10

Workout 4

block deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

block deadlift

1×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

incline bench press

1×5

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

side lateral raise

1×5

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

triceps extension

1×5

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

chest supported rows

1×5

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Seated Leg Curl

1×5