Workout Routine

Free

Accumulation basic

by QRP76

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curr week: 0 Everything to failure

week1: 2x 10 , 2 acc sets week2: 2x 10, 3 acc sets week3: 2x 8, 3 acc sets week4: 2 x 8, 4 acc sets

week5: 1 x 8, 2 acc sets + 1 exercise

week6: 2x10, 3 acc sets week7: 3x8, 3 acc sets week8: 3 x 6, 4 acc sets week9: 3 x 6, 4 acc sets

week10: 1x6

https://www.rpecalculator.com/

exercises to be added:

deficit push ups 4 sets [chest] incline dumbbell press 4 sets [chest]

barbell lunges 4 sets [squat] sissy squat 4 sets [squat]

pull ups 4 sets [back] t bar row 4 sets [back]

Starting TM is 75% of 1RM.

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

Workout 13

Dead Hangs

Set
Time
Rest time
1
30 sec
150 sec
2
30 sec
150 sec
3
30 sec
150 sec

Dead Hangs

3×30 s

Workout 1 First 5 weeks

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
125 lbs
6
300 sec

squat

1×6

Abductors

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
150 sec
2
@RPE10
35 lbs
8
150 sec

Abductors

2×8

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
150 sec
2
@RPE10
20 lbs
8
150 sec

curl

2×8

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
30
100 sec
2
@RPE10
30
100 sec

shrug

2×30

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
150 sec
2
@RPE10
35 lbs
8
150 sec

leg extension

2×8

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
18 lbs
10
100 sec
2
@RPE10
18 lbs
10
100 sec

rear delt fly

2×10

Workout 2 First 5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
125 lbs
6
150 sec

romanian deadlift

1×6

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
110 lbs
10
150 sec
2
@RPE10
110 lbs
10
150 sec

bent over row

2×10

Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
85 lbs
8
100 sec
2
@RPE10
85 lbs
8
100 sec

Back Extensions

2×8

Seated Lying Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
150 sec
2
@RPE10
35 lbs
8
150 sec

Seated Lying Curl

2×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
150 sec
2
@RPE10
33 lbs
10
150 sec

lat pulldown

2×10

Dead Hangs

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

Dead Hangs

2×30 s

Workout 3 First 5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
125 lbs
6
150 sec

overhead press

1×6

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
150 sec
2
@RPE10
20 lbs
8
150 sec

lateral raise

2×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
125 lbs
6
150 sec

bench press

1×6

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
80 lbs
10
150 sec
2
@RPE10
80 lbs
10
150 sec

overhead triceps extension

2×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
150 sec
2
@RPE10
33 lbs
10
150 sec

Cable crunch

2×10

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
150 sec
2
@RPE10
20 lbs
8
150 sec

fly

2×8

Workout 4 First 5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
150 sec
2
@RPE10
120 lbs
8
150 sec
3
@RPE10
120 lbs
8
150 sec
4
@RPE10
120 lbs
8
150 sec
5
@RPE10
120 lbs
8
150 sec
6
@RPE10
120 lbs
8 +
amrap
150 sec

romanian deadlift

6×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
150 sec
2
@RPE10
120 lbs
8
150 sec
3
@RPE10
120 lbs
8
150 sec
4
@RPE10
120 lbs
8
150 sec
5
@RPE10
120 lbs
8
150 sec
6
@RPE10
120 lbs
8 +
amrap
150 sec

curl

6×8+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
85 lbs
8
150 sec
2
@RPE10
85 lbs
8
150 sec
3
@RPE10
85 lbs
8
150 sec
4
@RPE10
85 lbs
8
150 sec
5
@RPE10
85 lbs
8
150 sec
6
@RPE10
85 lbs
8 +
amrap
150 sec

overhead triceps extension

6×8+

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
150 sec
2
@RPE10
120 lbs
8
150 sec
3
@RPE10
120 lbs
8
150 sec
4
@RPE10
120 lbs
8
150 sec
5
@RPE10
120 lbs
8
150 sec
6
@RPE10
120 lbs
8 +
amrap
150 sec

hack squat

6×8+

Workout 1 Last 5

Larsen Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
115 lbs
10
150 sec
2
100% TM
115 lbs
10
150 sec
3
90% 1RM
135 lbs
1
150 sec
4
100% TM
115 lbs
10
150 sec
5
100% TM
115 lbs
10
150 sec
6
100% TM
115 lbs
10
150 sec
7
100% TM
115 lbs
10 +
amrap
Prog. Overload
150 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 5 lbs
Extra 3-4 reps, increase TM by 5 lbs

Larsen Press

7 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
115 lbs
8
150 sec
2
100% TM
115 lbs
8
150 sec
3
100% TM
115 lbs
8
150 sec
4
100% TM
115 lbs
8
150 sec
5
100% TM
115 lbs
8
150 sec
6
100% TM
115 lbs
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

barbell row

6×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
150 sec
2
@RPE10
120 lbs
8
150 sec
3
@RPE10
120 lbs
8
150 sec
4
@RPE10
120 lbs
8
150 sec
5
@RPE10
120 lbs
8
150 sec
6
@RPE10
120 lbs
8 +
amrap
150 sec

curl

6×8+

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
150 lbs
1
150 sec
2
@RPE10
150 lbs
1
150 sec
3
@RPE10
150 lbs
1
150 sec
4
@RPE10
150 lbs
1
150 sec
5
@RPE10
150 lbs
1
150 sec
6
@RPE10
150 lbs
1
150 sec

rack deadlift

6×1

Workout 2 Last 5

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
115 lbs
8
300 sec
2
100% TM
115 lbs
8
300 sec
3
100% TM
115 lbs
8
300 sec
4
100% TM
115 lbs
8
300 sec

squat

4×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
85 lbs
8
150 sec
2
@RPE10
85 lbs
8
150 sec
3
@RPE10
85 lbs
8
150 sec
4
@RPE10
85 lbs
8
150 sec
5
@RPE10
85 lbs
8
150 sec
6
@RPE10
85 lbs
8
150 sec

calf raise

6×8

Zercher Back Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
100 sec
2
@RPE10
120 lbs
8
100 sec
3
@RPE10
120 lbs
8
100 sec
4
@RPE10
120 lbs
8
100 sec
5
@RPE10
120 lbs
8
100 sec
6
@RPE10
120 lbs
8
100 sec

Zercher Back Extension

6×8

Dips

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
85 lbs
8
100 sec
2
@RPE10
85 lbs
8
100 sec
3
@RPE10
85 lbs
8
100 sec
4
@RPE10
85 lbs
8
100 sec
5
@RPE10
85 lbs
8
100 sec
6
@RPE10
85 lbs
8
100 sec

Dips

6×8

Workout 3 Last 5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
115 lbs
10
100 sec
2
100% TM
115 lbs
10
100 sec
3
100% TM
115 lbs
10
100 sec
4
100% TM
115 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 5 lbs
Extra 3+ reps, increase TM by 5 lbs

overhead press

4×10+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec
2
@RPE10
35 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec
4
@RPE10
35 lbs
8
100 sec
5
@RPE10
35 lbs
8
100 sec
6
@RPE10
35 lbs
8
100 sec

side lateral raise

6×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
85 lbs
8
100 sec
2
@RPE10
85 lbs
8
100 sec
3
@RPE10
85 lbs
8
100 sec
4
@RPE10
85 lbs
8
100 sec
5
@RPE10
85 lbs
8
100 sec
6
@RPE10
85 lbs
8
100 sec

pullup

6×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
19 lbs
8
100 sec
2
100% TM
19 lbs
8
100 sec
3
100% TM
19 lbs
8
100 sec
4
100% TM
19 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

incline bench press

4×8+

Workout 4 Last 5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
90% 1RM
135 lbs
1
100 sec
3
75% 1RM
115 lbs
8
100 sec
4
75% 1RM
115 lbs
8
100 sec
5
75% 1RM
115 lbs
8
100 sec

deadlift

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
100 sec
2
@RPE10
120 lbs
8
100 sec
3
@RPE10
120 lbs
8
100 sec
4
@RPE10
120 lbs
8
100 sec
5
@RPE10
120 lbs
8
100 sec
6
@RPE10
120 lbs
8
100 sec

curl

6×8

Dips

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
85 lbs
8
100 sec
2
@RPE10
85 lbs
8
100 sec
3
@RPE10
85 lbs
8
100 sec
4
@RPE10
85 lbs
8
100 sec
5
@RPE10
85 lbs
8
100 sec
6
@RPE10
85 lbs
8
100 sec

Dips

6×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec
2
@RPE10
35 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec
4
@RPE10
35 lbs
8
100 sec
5
@RPE10
35 lbs
8
100 sec
6
@RPE10
35 lbs
8
100 sec

leg extension

6×8

Brațe

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
85 lbs
8
100 sec
2
@RPE10
85 lbs
8
100 sec
3
@RPE10
85 lbs
8
100 sec
4
@RPE10
85 lbs
8
100 sec

overhead triceps extension

4×8

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
100 sec
2
@RPE10
20 lbs
8
100 sec
3
@RPE10
20 lbs
8
100 sec
4
@RPE10
20 lbs
8
100 sec

curl

4×8

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
100 sec
2
@RPE10
20 lbs
8
100 sec
3
@RPE10
20 lbs
8
100 sec
4
@RPE10
20 lbs
8
100 sec

wrist curl

4×8

Abs

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
95 lbs
5
100 sec
2
@RPE10
85 lbs
8
100 sec
3
@RPE10
85 lbs
8
100 sec
4
@RPE10
85 lbs
8
100 sec

Abs

4 sets

D1 Smolov

Larsen Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
115 lbs
8
150 sec
2
100% TM
115 lbs
8
150 sec
3
100% TM
115 lbs
8
150 sec
4
100% TM
115 lbs
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3-4 reps, increase TM by 5 lbs

Larsen Press

4×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec
2
@RPE10
35 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec
4
@RPE10
35 lbs
8
100 sec

tricep pushdown

4×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
100 sec
2
@RPE10
120 lbs
8
100 sec
3
@RPE10
120 lbs
8
100 sec
4
@RPE10
120 lbs
8
100 sec

preacher curl

4×8

D2 smolov

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec
2
@RPE10
35 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec
4
@RPE10
35 lbs
8
100 sec

seated cable row

4×8

Behind The Neck OHP

Set
Intensity
Weight
Reps
Rest time
1
100% TM
115 lbs
8
150 sec
2
100% TM
115 lbs
8
150 sec
3
100% TM
115 lbs
8
150 sec
4
100% TM
115 lbs
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 5 lbs

Behind The Neck OHP

4×8+

Machine Flies

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
150 sec
2
@RPE10
35 lbs
8
150 sec
3
@RPE10
35 lbs
8
150 sec
4
@RPE10
35 lbs
8
150 sec

Machine Flies

4×8

D3 Smolov

rack deadlift

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

rack deadlift

4×1

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec
2
@RPE10
35 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec
4
@RPE10
35 lbs
8
100 sec

triceps extension

4×8

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
150 sec
2
@RPE10
20 lbs
8
150 sec
3
@RPE10
20 lbs
8
150 sec
4
@RPE10
20 lbs
8
150 sec

curl

4×8