Workout Routine

Free

Aura

by cjpeisher

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This is a balanced science based five day workout with the rest in between. This builds strength and muscle with heavy compound lifts, smart accessory work and built in recovery to support long-term progress and mobility. You should take your rest day in between your upper body workout and push workout.

Starting TM is 70% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Upper Body

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5 +
amrap
60 sec

bench press

4×5+

1-arm DB Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8 +
amrap
60 sec
4
–
–
8
45 sec
5
–
–
8
45 sec
6
–
–
8 +
amrap
45 sec

1-arm DB Row

6×8+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6 +
amrap
45 sec

overhead press

3×6+

pull up

Set
Reps
Rest time
1
5
30 sec
2
5
45 sec
3
5
60 sec
4
5 +
amrap
120 sec

pull up

4×5+

DB Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

DB Lateral Raise

3×12+

Ring Dips

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8 +
amrap
100 sec

Ring Dips

3×8+

Face Pulls (band)

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15 +
amrap
100 sec

Face Pulls (band)

3×15+

Lower Body

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3 +
amrap
100 sec

squat

5×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3 +
amrap
100 sec

deadlift

4×3+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec
6
–
–
8 +
amrap
100 sec

bulgarian split squat

6×8+

Nordic Hamstring Eccentrics (ring-assisted)

Set
Reps
Rest time
1
4
100 sec
2
4
100 sec
3
4 +
amrap
100 sec

Nordic Hamstring Eccentrics (ring-assisted)

3×4+

Standing Calf Raise (DB/BB)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8 +
amrap
100 sec

Standing Calf Raise (DB/BB)

4×8+

Hanging Knee/Leg Raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10 +
amrap
100 sec

Hanging Knee/Leg Raises

3×10+

Push

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6 +
amrap
100 sec

close-grip bench press

3×6+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

overhead press

3×6

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6 +
amrap
100 sec

incline bench press

4×6+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12 +
amrap
100 sec

lateral raise

4×12+

Ring Push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10 +
amrap
100 sec

Ring Push-ups

3×10+

Band Triceps Pushdown / Ring Extensions

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

Band Triceps Pushdown / Ring Extensions

3×12+

Pull

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6 +
amrap
100 sec

pendlay row

4×6+

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5 +
amrap
100 sec

chinup

4×5+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

curl

3×8+

shrug

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

shrug

3×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

hammer curl

3×12+

Ring Rows (slow tempo)

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10 +
amrap
100 sec

Ring Rows (slow tempo)

3×10+

Face Pulls (band)

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

Face Pulls (band)

3×12+

Legs

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6 +
amrap
100 sec

front squat

4×6+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8 +
amrap
100 sec

romanian deadlift

4×8+

swing

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec

swing

3×15+

Ab Wheel Rollout (or Ring Fallout)

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8 +
amrap
100 sec

Ab Wheel Rollout (or Ring Fallout)

3×8+

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12 +
amrap
100 sec

lunge

6×12+