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Workout Routine
Free
Frank's bulking
by Just_a_guy_wit_a_smile
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Starting TM is 90% of 1RM.
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
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Workouts
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Workout A
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
180 sec
2
60% 1RM
90 lbs
8
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
75% 1RM
115 lbs
5
180 sec
5
75% 1RM
115 lbs
8
180 sec
6
75% 1RM
115 lbs
8
180 sec
romanian deadlift
6 sets
Start
in App
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
75% 1RM
115 lbs
8
120 sec
4
75% 1RM
115 lbs
8
120 sec
5
75% 1RM
115 lbs
8
120 sec
overhead press
5×8
Start
in App
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
90 sec
2
75% 1RM
115 lbs
10
90 sec
3
75% 1RM
115 lbs
10
90 sec
bent over row
3×10
Start
in App
farmer's walks
Start
in App
Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
farmer's walks
3×30 s
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
90 sec
2
75% 1RM
19 lbs
12
90 sec
3
75% 1RM
19 lbs
12
90 sec
lateral raise
3×12
Start
in App
Workout B
front squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
180 sec
2
65% 1RM
100 lbs
8
180 sec
3
75% 1RM
115 lbs
8
180 sec
4
75% 1RM
115 lbs
8
180 sec
5
75% 1RM
115 lbs
8
180 sec
6
75% 1RM
115 lbs
8
180 sec
front squat
6×8
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
75% 1RM
115 lbs
8
120 sec
4
75% 1RM
115 lbs
8
120 sec
5
75% 1RM
115 lbs
8
120 sec
bench press
5×8
Start
in App
Lat pulldown/pull up with medium or neutral grip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
90 sec
2
75% 1RM
34 lbs
10
90 sec
3
75% 1RM
34 lbs
10
90 sec
Lat pulldown/pull up with medium or neutral grip
3×10
Start
in App
rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
90 sec
2
75% 1RM
19 lbs
12
90 sec
3
75% 1RM
19 lbs
12
90 sec
rear delt fly
3×12
Start
in App
wrist curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
90 sec
2
65% 1RM
100 lbs
12
90 sec
3
65% 1RM
100 lbs
12
90 sec
wrist curl
3×12
Start
in App