Workout Routine

Free

Cali-building week 1

by kieranelkho

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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

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
120 lbs
3
180 sec
2
@RPE6
120 lbs
3
180 sec
3
@RPE6
115 lbs
5
180 sec
4
@RPE6
115 lbs
5
180 sec
5
@RPE6
115 lbs
5
180 sec

squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
180 sec
2
@RPE6
100 lbs
8
180 sec
3
@RPE6
100 lbs
8
180 sec
4
@RPE6
100 lbs
8
180 sec

romanian deadlift

4×8

Weighted pull ups (heavy)

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
85 lbs
5
150 sec
2
@RPE7
85 lbs
5
150 sec
3
@RPE7
85 lbs
5
150 sec
4
@RPE7
85 lbs
5
150 sec

Weighted pull ups (heavy)

4×5

Hamstring curls

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

Hamstring curls

3×12

Calf raise/bicep curl super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec
5
–
–
15
120 sec

Calf raise/bicep curl super set

5×15

Push 1 (Chest)

Handstand holds

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

Handstand holds

4×30 s

Heavy weighted dips

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
85 lbs
6
120 sec
2
@RPE7
85 lbs
6
120 sec
3
@RPE7
85 lbs
6
120 sec
4
@RPE7
85 lbs
6
120 sec
5
@RPE6
80 lbs
6
120 sec

Heavy weighted dips

5×6

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
18 lbs
6
120 sec
2
@RPE6
18 lbs
6
120 sec
3
@RPE6
18 lbs
6
120 sec
4
@RPE6
18 lbs
6
120 sec

incline bench press

4×6

A. shoulder press (machine)

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

A. shoulder press (machine)

4×8

B. side lateral raise

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

B. side lateral raise

4×12

Cable flies

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

Cable flies

3×15

skull crushers

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

skull crushers

3×12+

Back day

pull ups

Set
Reps
Rest time
1
15
120 sec
2
15
120 sec
3
12
120 sec
4
12
120 sec

pull ups

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
95 lbs
10
120 sec
2
@RPE6
95 lbs
10
120 sec
3
@RPE6
95 lbs
10
120 sec
4
@RPE6
95 lbs
10
120 sec

barbell row

4×10

heavy lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec

heavy lat pulldown

4×6

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

seated cable row

4×8

A. bicep curls

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

A. bicep curls

3×12

B. hanging leg raises

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

B. hanging leg raises

3×10+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
95 lbs
10
120 sec
2
@RPE6
95 lbs
10
120 sec
3
@RPE6
95 lbs
10
120 sec
4
@RPE6
95 lbs
10
120 sec

squat

4×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
12
120 sec
2
@RPE6
85 lbs
12
120 sec
3
@RPE6
85 lbs
12
120 sec

romanian deadlift

3×12

banded mucle-ups

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

banded mucle-ups

2×10+

bulgarian split squat

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

bulgarian split squat

4×10

Calf raise/bicep curl super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec
5
–
–
15
120 sec

Calf raise/bicep curl super set

5×15

Push 2 (Shoulders)

Handstand holds

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

Handstand holds

4×30 s

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
18 lbs
6
120 sec
2
@RPE6
18 lbs
6
120 sec
3
@RPE6
18 lbs
6
120 sec
4
@RPE6
18 lbs
6
120 sec
5
@RPE6
18 lbs
6
120 sec

seated shoulder press

5×6

Weighted dips (lighter)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
70 lbs
10
120 sec
2
@RPE6
70 lbs
10
120 sec
3
@RPE6
70 lbs
10
120 sec
4
@RPE6
70 lbs
10
120 sec

Weighted dips (lighter)

4×10

Incline bench press (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

Incline bench press (machine)

4×8

Lateral raises/Rear flys (super set)

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

Lateral raises/Rear flys (super set)

4×12

skull crushers

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

skull crushers

3×12+