Workout Routine

Free

3X full body

by Ebbersnmgn

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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
Unaffacted
Light
Moderate
High
Very High

Workouts

Dag 1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
180 sec
2
@RPE8
110 lbs
8
180 sec
3
@RPE8
110 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
180 sec
2
@RPE8
17 lbs
10
180 sec
3
@RPE8
17 lbs
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

incline bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
180 sec
2
@RPE8
31 lbs
10
180 sec
3
@RPE8
31 lbs
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

face pull

3×12

cable front raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

cable front raise

3×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable crunch

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
70 lbs
12
90 sec
2
@RPE9
70 lbs
12
90 sec
3
@RPE9
70 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

calf raise

3×12

Dag 2

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
180 sec
2
@RPE8
33 lbs
8
180 sec
3
@RPE8
33 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

close grip lat pulldown

3×8

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
120 sec
2
@RPE8
100 lbs
10
120 sec
3
@RPE8
100 lbs
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
180 sec
2
@RPE8
17 lbs
10
180 sec
3
@RPE8
17 lbs
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated shoulder press

3×10

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
90 sec
2
@RPE8
95 lbs
12
90 sec
3
@RPE8
95 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

t-bar row

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

3×12

Cable Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable Flys

3×12

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable Curl

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

3×12

Dag 3

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

3×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
180 sec
2
@RPE8
18 lbs
8
180 sec
3
@RPE8
18 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

bench press

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
180 sec
2
@RPE8
31 lbs
10
180 sec
3
@RPE8
31 lbs
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
180 sec
2
@RPE8
75 lbs
10
180 sec
3
@RPE8
75 lbs
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg press

3×10

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

cable lateral raise

3×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
100 lbs
12
90 sec
2
@RPE9
100 lbs
12
90 sec
3
@RPE9
100 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

skull crushers

3×12

bicep curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
90 sec
2
@RPE9
16 lbs
12
90 sec
3
@RPE7
15 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

bicep curl

3×12

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

hanging leg raises

3×12