Workout Routine

Free

Alex Cosplay Revamped (6 days/week)

by Doanghenx

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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

Day 1 - Chest/Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
110 lbs
9
100 sec
2
@RPE9
110 lbs
9
100 sec
3
@RPE10
110 lbs
10 +
amrap
100 sec

bench press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
110 lbs
9
100 sec
2
@RPE9
110 lbs
9
100 sec
3
@RPE10
110 lbs
10 +
amrap
100 sec

deadlift

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
110 lbs
9
100 sec
2
@RPE9
110 lbs
9
100 sec
3
@RPE10
110 lbs
10 +
amrap
100 sec

incline bench press

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
80 lbs
9
100 sec
2
@RPE9
80 lbs
9
100 sec
3
@RPE10
80 lbs
10 +
amrap
100 sec

t-bar row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
5
100 sec
2
55% 1RM
25 lbs
5
100 sec
3
55% 1RM
25 lbs
5
100 sec

lat pulldown

3×5

fly

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
5
100 sec
2
55% 1RM
14 lbs
5
100 sec
3
55% 1RM
14 lbs
5
100 sec

fly

3×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12 +
amrap
100 sec

seated cable row

3×12+

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
95 lbs
4
100 sec
2
@RPE9
95 lbs
4
100 sec
3
@RPE10
100 lbs
4 +
amrap
100 sec

pullup

3×4+

pull-over crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
24 lbs
12
100 sec
2
@RPE9
24 lbs
12
100 sec
3
@RPE10
24 lbs
12 +
amrap
100 sec

pull-over crunch

3×12+

Day 2 - Arms/Shoulder

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
110 lbs
9
100 sec
2
@RPE9
110 lbs
9
100 sec
3
@RPE10
110 lbs
10 +
amrap
100 sec

overhead press

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
5
100 sec
2
55% 1RM
14 lbs
5
100 sec
3
55% 1RM
14 lbs
5
100 sec

front raise

3×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
18 +
amrap
100 sec

lateral raise

3 sets

Cable Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
14 +
amrap
100 sec

Cable Rear Delt Fly

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
24
100 sec
2
@RPE9
24
100 sec
3
@RPE10
28
100 sec

hammer curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
24
100 sec
2
@RPE9
24
100 sec
3
@RPE10
28 +
amrap
100 sec

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
14 +
amrap
100 sec

tricep pushdown

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
100 sec
2
@RPE9
16 lbs
12
100 sec
3
@RPE10
14 +
amrap
100 sec

skull crushers

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

shrug

3×15+

pull-over crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
24 lbs
12
100 sec
2
@RPE9
24 lbs
12
100 sec
3
@RPE10
24 lbs
12 +
amrap
100 sec

pull-over crunch

3×12+

Day 3 - Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
110 lbs
9
100 sec
2
@RPE9
110 lbs
9
100 sec
3
@RPE10
110 lbs
10
100 sec

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
70 lbs
12
100 sec
2
@RPE9
70 lbs
12
100 sec
3
@RPE10
14 +
amrap
100 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
14 +
amrap
100 sec

leg curl

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
105 lbs
10
100 sec
2
@RPE9
105 lbs
10
100 sec
3
@RPE10
100 lbs
12
100 sec

romanian deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
24
100 sec
2
@RPE9
24
100 sec
3
@RPE10
28 +
amrap
100 sec

calf raise

3 sets

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE10
24
100 sec

wrist curl - flexion

3 sets

wrist curl - extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE10
24 +
amrap
100 sec

wrist curl - extension

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12 +
amrap
100 sec

leg extension

3×12+

pull-over crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
24 lbs
12
100 sec
2
@RPE9
24 lbs
12
100 sec
3
@RPE10
24 lbs
12 +
amrap
100 sec

pull-over crunch

3×12+