Workout Routine

Free

Big body boi <3

by torridas

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Ty Claude.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Day 1 (Squat focus)

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Day 2 (Bench focus)

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

Assisted pull ups

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Assisted Dips

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Day 3 (Deadlift focus)

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

180 sec

2

–

–

4

180 sec

3

–

–

4

180 sec

4

–

–

4

180 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Day 4 (Pookie Day)

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

wrist curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec