Workout Routine

Free

Deload (2 day/week)

by powerdudu

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Deloading routine, repeat every 3-6 weeks

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

Workouts

D1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
9
120 sec
2
70% 1RM
105 lbs
9
120 sec
3
70% 1RM
105 lbs
9
120 sec

incline bench press

3×9

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec

lat pulldown

2×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

leg extension

2×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
110 sec
2
–
–
12
110 sec

leg curl

2×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

face pull

2×15

D2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
130 sec
2
70% 1RM
105 lbs
8
130 sec
3
70% 1RM
105 lbs
8
130 sec

squat

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec

seated cable row

3×10

machine fly

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

machine fly

3×15

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec

face pull

2×5