Workout Routine

Free

45 minute Full Body Cycles

by marktiffany

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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

Bench max

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
125 lbs
5 +
amrap
100 sec

bench press

1×5+

Overhead press max

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec

overhead press

1×6+

Cycle 1

bench press

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

bench press

1×10

barbell row

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

barbell row

1×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec

bench press

1×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
120 sec

barbell row

1×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec

bench press

1×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec

barbell row

1×10

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec

goblet squat

1×10

floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec

floor press

1×15

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

goblet squat

1×12

floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec

floor press

1×15

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20 lbs
12
90 sec

goblet squat

1×12

floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec

floor press

1×15

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

straight leg deadlift

1×12

C1 W2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
120 sec
2
@RPE8
110 lbs
8
120 sec
3
@RPE8
120 lbs
6
120 sec

romanian deadlift

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec

seated shoulder press

1×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
90 lbs
5
120 sec

pullup

1×5

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec

seated shoulder press

1×8

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
95 lbs
5
120 sec

neutral grip pull up

1×5

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8 +
amrap
120 sec

seated shoulder press

1×8+

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec

neutral grip pull up

1×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20
90 sec

squat

1×20

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
90 sec

upright row

1×15

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
90 sec

squat

1×20

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18
90 sec

upright row

1×18

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
90 sec

squat

1×20

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
0 sec

upright row

1×15