Workout Routine

Free

Cult S&C

by josie

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

Workouts

TUESDAY

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
100 sec
2
80% 1RM
120 lbs
3
100 sec
3
80% 1RM
120 lbs
3
100 sec
4
85% 1RM
130 lbs
3
100 sec
5
85% 1RM
130 lbs
3
100 sec

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
100 sec
2
65% 1RM
100 lbs
6
100 sec
3
70% 1RM
105 lbs
6
100 sec

bench press

3 sets

romanian deadlift

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

romanian deadlift

3 sets

seated shoulder press

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

seated shoulder press

3 sets

THURSDAY

deadlift

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
130 lbs
2
100 sec
2
88% 1RM
130 lbs
2
100 sec
3
88% 1RM
130 lbs
2
100 sec

deadlift

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
130 lbs
2
100 sec
2
88% 1RM
130 lbs
2
100 sec
3
88% 1RM
130 lbs
2
100 sec

bench press

3 sets

bent over row

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

bent over row

3 sets

pullup

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

pullup

3 sets

front squat

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

front squat

3 sets

bulgarian split squat

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

bulgarian split squat

3 sets

face pull

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

face pull

3 sets