Workout Routine

Free

buzz Guide

by Bazuunaa

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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

Chest shoulder tricep

cable lateral raise

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

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

cable lateral raise

3×15+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE6
95 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec
4
@RPE7
105 lbs
8
100 sec

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

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

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

bench press

4 sets

Machine chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine chest fly

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

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

overhead press

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

overhead triceps extension

4 sets

Cable front raises

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable front raises

3×15+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
15
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

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

lateral raise

4 sets

Lower A

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
5
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

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

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
15
100 sec
4
–
–
12
100 sec

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

leg press

4 sets

Lying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lying Hamstring Curl

4 sets

romanian deadlift

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

romanian deadlift

4×15+

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec
4
–
–
16
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

lunge

4×16

standing calf raise

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

standing calf raise

4×12+

weighted plank

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

weighted plank

2×60 s

Upper B

Single Arm Pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Single Arm Pulldown

3×15

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

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

overhead press

4 sets

machine row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

machine row

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

4 sets

Machine Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Shrugs

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

rear delt fly

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

curl

4 sets

rope hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

rope hammer curl

4 sets

Lower B

Lying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lying Hamstring Curl

4 sets

deadlift

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

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

deadlift

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

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

hip thrust

4 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
9
100 sec
4
–
–
9
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

hack squat

4 sets

bulgarian split squat

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

bulgarian split squat

2×10

seated calf raise

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

seated calf raise

3×10

plank

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

plank

2×60 s

Push

bench press

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

bench press

1×5