Workout Routine

Free

Custom Routine

by JacooZza

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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 & Bis

bench press

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

bench press

1×5

bench press

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

bench press

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
55% 1RM
85 lbs
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
55% 1RM
85 lbs
5
100 sec
6
65% TM
100 lbs
5
100 sec

bench press

6×5

Lat Pulldown Wide Grip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
36 lbs
5
100 sec
2
@RPE8
36 lbs
5
100 sec

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

Lat Pulldown Wide Grip

2×5

Workout 2

bench press

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

bench press

1×5