Workout Routine

Free

DDS Mimic

by mphilipp17@gmail.com

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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

Squat Primary Bench Secondary

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
100 sec
2
@RPE7
120 lbs
5
100 sec
3
@RPE7
120 lbs
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

squat

3×5+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE6
26 lbs
12
100 sec

leg extension

2×12

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
110 lbs
7
100 sec
2
@RPE7
110 lbs
7
100 sec
3
@RPE7
110 lbs
7
100 sec

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

decline bench press

3×7

Smith Incline Bench

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12
100 sec
2
@RPE7
90 lbs
12
100 sec
3
@RPE7
120 lbs
5 +
amrap
100 sec

Smith Incline Bench

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
29 lbs
10
100 sec
4
@RPE7
29 lbs
10
100 sec

tricep pushdown

4×10

Ab Crunch Machine (laying)

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
27 lbs
12
100 sec
4
@RPE7
27 lbs
12
100 sec

Ab Crunch Machine (laying)

4×12