Workout Routine

Free

4 day split

by theivze

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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

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
115 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE9
125 lbs
5
100 sec
4
@RPE10
130 lbs
5 +
amrap
100 sec

bench press

4×5+

pullup

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

pullup

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE9
125 lbs
5
100 sec

incline bench press

3×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
100 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

seated cable row

3×8

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

side lateral raise

3×15

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec

fly

3×8

rear delt fly

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

rear delt fly

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

curl

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

curl

3×10

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
115 lbs
5
100 sec
2
@RPE7
120 lbs
5
100 sec
3
@RPE8
120 lbs
5
100 sec
4
@RPE9
125 lbs
5
100 sec

squat

4×5