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

Unaffected

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

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

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

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

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

bent over row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

front squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

100 sec

2

–

–

6

100 sec

3

–

–

6

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

100 sec

2

–

–

6

100 sec

3

–

–

6

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec