Workout Routine

Free

3 day full body

by khalila18

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3 days / week. Full body each day. Focus each day on upper body, lower body, or back. Accessory day to target specific areas.

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
Unaffacted
Light
Moderate
High
Very High

Workouts

Back Focus

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE8
120 lbs
5
100 sec
4
–
–
7 +
amrap
100 sec

deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE8
120 lbs
5
100 sec
4
–
–
7 +
amrap
100 sec

barbell row

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
100 sec
2
@RPE7
16 lbs
10
100 sec
3
–
–
12 +
amrap
100 sec

goblet squat

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

chinup

3×10+

good morning

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec
3
–
–
10 +
amrap
100 sec

good morning

3 sets

Lower Body Focus

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE8
120 lbs
5
100 sec
4
–
–
7 +
amrap
100 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE8
120 lbs
5
100 sec
4
–
–
7 +
amrap
100 sec

overhead press

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
100 sec
2
@RPE7
32 lbs
8
100 sec
3
–
–
10 +
amrap
100 sec

cable lateral raise

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

dip

3×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
100 sec
2
@RPE7
18 lbs
8
100 sec
3
–
–
10 +
amrap
100 sec

bulgarian split squat

3 sets

Upper Body Focus

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE8
120 lbs
5
100 sec
4
–
–
7 +
amrap
100 sec

bench press

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec
3
–
–
10 +
amrap
100 sec

hip thrust

3 sets

incline bench press

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
4
–
–
10 +
amrap
100 sec

incline bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

pullup

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

calf raise

3×10+

Accessory

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
90% TM
41 lbs
10
100 sec
2
90% TM
41 lbs
10
100 sec
3
90% TM
41 lbs
10
100 sec
4
70% TM
31 lbs
14 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 14, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3-4 reps, increase TM by 2 lbs

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
90% TM
41 lbs
10
100 sec
2
90% TM
41 lbs
10
100 sec
3
90% TM
41 lbs
10
100 sec
4
70% TM
31 lbs
14 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 14, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
90% TM
23 lbs
10
100 sec
2
90% TM
23 lbs
10
100 sec
3
90% TM
23 lbs
10
100 sec
4
70% TM
18 lbs
14 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 14, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
90% TM
23 lbs
10
100 sec
2
90% TM
23 lbs
10
100 sec
3
90% TM
23 lbs
10
100 sec
4
70% TM
18 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

curl

4×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
90% TM
41 lbs
10
100 sec
2
90% TM
41 lbs
10
100 sec
3
90% TM
41 lbs
10
100 sec
4
70% TM
31 lbs
14 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 14, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

tricep pushdown

4 sets