Workout Routine

Free

Boston Barbell Block 4

by Zackincarbonite

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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

Week 1 Day 1

Lock 3

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

Lock 3

3×10+

SINGLE ARM BEAR PLANK

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

SINGLE ARM BEAR PLANK

3 sets

2-DB INCLINE SEAL ROW (0:1:3:0)

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

2-DB INCLINE SEAL ROW (0:1:3:0)

3×12

Wide grip Bench Press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
6
100 sec
2
70% 1RM
105 lbs
4
100 sec
3
70% 1RM
105 lbs
4
100 sec

Wide grip Bench Press

3 sets

Paused T-shirt Bench Press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
2
100 sec
2
85% 1RM
130 lbs
2
100 sec
3
85% 1RM
130 lbs
2
100 sec
4
85% 1RM
130 lbs
2
100 sec
5
@RPE7
130 lbs
2
100 sec
6
@RPE7
120 lbs
5
100 sec
7
@RPE8.5
125 lbs
5
100 sec
8
@RPE10
140 lbs
3
100 sec
9
@RPE10
150 lbs
1
100 sec

Paused T-shirt Bench Press

9 sets

Week 1 Day 3

Weighted Chinup

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

Weighted Chinup

3×6

Cross Body V-Situps

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

Cross Body V-Situps

3×10+

Wide grip Bench Press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
6
120 sec
2
70% 1RM
105 lbs
4
120 sec
3
70% 1RM
105 lbs
4
120 sec

Wide grip Bench Press

3 sets

T-Shirt Bench Press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
180 sec
2
80% 1RM
120 lbs
3
180 sec
3
80% 1RM
120 lbs
3
180 sec
4
80% 1RM
120 lbs
3
180 sec

T-Shirt Bench Press

4×3

2-Cable Row

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

2-Cable Row

3×15

side lateral raise

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

side lateral raise

3×15

Bayesian Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Bayesian Curls

4×15

WEIGHTED DEFICIT PUSHUP

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

WEIGHTED DEFICIT PUSHUP

2×3

CABLE ROTATOR CUFF ROTATIONS

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

CABLE ROTATOR CUFF ROTATIONS

3×20

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5