Workout Routine

Free

Dum, Rec, Leg, Cab, Stab, Hip - Repeat

by testheader

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Week 1: Mon: Upper Dumbbell Wed: Speed and Recovery Fri: Leg Leg

Week 2: Mon: Upper Cable Wed: Core & stability Fri: Legs Hips

Starting TM is 80% of 1RM.

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

Workouts

Upper Dumbbell

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
60 sec
2
–
–
3
60 sec
3
–
–
3
60 sec
4
–
–
3
60 sec
5
–
–
3
60 sec
6
–
–
3
60 sec
7
–
–
3
60 sec
8
–
–
3
60 sec
9
–
–
3
60 sec
10
–
–
3
60 sec
11
–
–
3
60 sec
12
–
–
3
60 sec

chinup

12×3

single arm row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
16 lbs
8
30 sec
2
90% TM
18 lbs
8
30 sec
3
100% TM
20 lbs
8
30 sec

single arm row

3×8

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% TM
16 lbs
8
30 sec
2
90% TM
18 lbs
8
30 sec
3
100% TM
20 lbs
8
30 sec

rear delt fly

3×8

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
16 lbs
8
30 sec
2
90% TM
18 lbs
8
30 sec
3
100% TM
20 lbs
8
30 sec

seated overhead press

3×8

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12 +
amrap
30 sec

single arm triceps extension

3×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12 +
amrap
30 sec

hammer curl

3×12+

Upper Cable

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
45 sec
2
–
–
3
45 sec
3
–
–
3
45 sec
4
–
–
3
45 sec
5
–
–
3
45 sec
6
–
–
3
45 sec
7
–
–
3
45 sec
8
–
–
3
45 sec
9
–
–
3
45 sec
10
–
–
3
45 sec
11
–
–
3
45 sec
12
–
–
3
45 sec

bench press

12×3

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
29 lbs
8
60 sec
2
90% TM
32 lbs
8
60 sec
3
100% TM
36 lbs
8
60 sec

lat pulldown

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
29 lbs
8
60 sec
2
90% TM
32 lbs
8
60 sec
3
100% TM
36 lbs
8
60 sec

seated cable row

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
29 lbs
8
100 sec
2
90% TM
32 lbs
8
100 sec
3
100% TM
36 lbs
8
100 sec

cable lateral raise

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

tricep pushdown

3×12+

curl

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

curl

3×10+

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

Cable Curl

3×12+

Legs Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
3
60 sec
2
50% 1RM
75 lbs
3
60 sec
3
60% 1RM
90 lbs
3
60 sec
4
60% 1RM
90 lbs
3
60 sec
5
60% 1RM
90 lbs
3
60 sec
6
60% 1RM
90 lbs
3
60 sec
7
60% 1RM
90 lbs
1
60 sec
8
65% 1RM
100 lbs
3
60 sec
9
70% 1RM
105 lbs
3
60 sec
10
75% 1RM
115 lbs
3
60 sec
11
80% 1RM
120 lbs
3
60 sec
12
80% 1RM
120 lbs
3
60 sec

squat

12 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% TM
95 lbs
8
100 sec
2
90% TM
110 lbs
8
100 sec
3
100% TM
120 lbs
8
100 sec

hip thrust

3×8

lunge

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

lunge

3×10

single arm, single leg romanian dead lift

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

single arm, single leg romanian dead lift

3×6

calf raise

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

calf raise

3×10

leg curl

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

leg curl

3×8

Legs Hips

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
2
60 sec
2
45% 1RM
70 lbs
2
60 sec
3
50% 1RM
75 lbs
2
60 sec
4
50% 1RM
75 lbs
2
60 sec
5
50% 1RM
75 lbs
2
60 sec
6
50% 1RM
75 lbs
2
60 sec
7
50% 1RM
75 lbs
2
60 sec
8
55% 1RM
85 lbs
2
60 sec
9
60% 1RM
90 lbs
2
60 sec
10
65% 1RM
100 lbs
2
60 sec
11
70% 1RM
105 lbs
2
60 sec
12
75% 1RM
115 lbs
2
60 sec

deadlift

12×2

cable kickback

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

cable kickback

3×8

Cable Hip Abductors

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

Cable Hip Abductors

3×8

Cable leg raise

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

Cable leg raise

3×8

Cable leg crossover

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

Cable leg crossover

3×8

calf raise

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

calf raise

3×10

Speed & recovery

reverse lunges

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

reverse lunges

3×10

swing

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

swing

3×10

goblet squat

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

goblet squat

3×10

push press

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

push press

3×10

push-ups

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

push-ups

3×10

mountain climbers

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

mountain climbers

3×10

v-ups

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

v-ups

3×10

bicycle crunches

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

bicycle crunches

3×10

Knee grab reach

Set
Reps
Rest time
1
10
300 sec
2
10
300 sec
3
10
0 sec

Knee grab reach

3×10

Core & stability

plank

Set
Time
Rest time
1
30 sec
10 sec
2
30 sec
10 sec
3
30 sec
10 sec
4
30 sec
10 sec
5
30 sec
120 sec
6
30 sec
10 sec
7
30 sec
10 sec
8
30 sec
10 sec
9
30 sec
10 sec
10
30 sec
120 sec
11
30 sec
10 sec
12
30 sec
10 sec
13
30 sec
10 sec
14
30 sec
10 sec
15
30 sec
10 sec

plank

15×30 s

halo

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

halo

3×10

bicycle crunches

Set
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec
4
10
10 sec
5
10
60 sec
6
10
10 sec
7
10
10 sec
8
10
10 sec
9
10
10 sec
10
10
60 sec
11
10
10 sec
12
10
10 sec
13
10
10 sec
14
10
10 sec
15
10
0 sec

bicycle crunches

15×10

Asymmetric Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
8
15 sec
3
–
–
8
15 sec
4
–
–
8
15 sec
5
–
–
8
15 sec
6
–
–
8
15 sec

Asymmetric Deadlift

6×8

One-legged Balance

Set
Time
Rest time
1
30 sec
10 sec
2
30 sec
10 sec
3
30 sec
10 sec
4
30 sec
10 sec
5
30 sec
60 sec
6
30 sec
10 sec
7
30 sec
10 sec
8
30 sec
10 sec
9
30 sec
10 sec
10
30 sec
60 sec
11
30 sec
10 sec
12
30 sec
10 sec
13
30 sec
10 sec
14
30 sec
10 sec
15
30 sec
10 sec

One-legged Balance

15×30 s

incline bench press

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

incline bench press

3×10

wrist supination & pronation exercises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec
6
–
–
10
30 sec

wrist supination & pronation exercises

6×10