Workout Routine

Free

Full Body #1

by primoyoidi

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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

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
115 lbs
6
180 sec
2
@RPE7
115 lbs
6
180 sec
3
@RPE7
115 lbs
6
180 sec

squat

3×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
180 sec
2
@RPE7
105 lbs
8
180 sec
3
@RPE7
105 lbs
8
180 sec

bench press

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec

lat pulldown

3×10

romanian deadlift

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

romanian deadlift

3×10

Assisted dip

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Assisted dip

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
100 sec
2
@RPE8
100 lbs
10
100 sec
3
@RPE8
100 lbs
10
100 sec

calf raise

3×10

Supinated curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE8
17 lbs
10
100 sec

Supinated curl

3×10

Day #2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
180 sec
2
@RPE8
110 lbs
8
180 sec
3
@RPE8
110 lbs
8
180 sec

overhead press

3×8

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
70 lbs
12
120 sec
2
@RPE8
70 lbs
12
120 sec
3
@RPE8
70 lbs
12
120 sec

t-bar row

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec

leg extension

3×12

Cable fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec

Cable fly

3×12

Crunch

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

Crunch

3×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE7
105 lbs
8
100 sec
3
@RPE7
105 lbs
8
100 sec

skull crushers

3×8

Day #3

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
180 sec
2
@RPE8
17 lbs
10
180 sec
3
@RPE8
17 lbs
10
180 sec

lunge

3×10

Dumbell incline press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
120 sec
2
@RPE7
18 lbs
8
120 sec
3
@RPE7
18 lbs
8
120 sec

Dumbell incline press

3×8

Reverse grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec

Reverse grip lat pulldown

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
120 sec
2
@RPE8
95 lbs
12
120 sec
3
@RPE8
95 lbs
12
120 sec

hip thrust

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE8
28 lbs
12
120 sec

face pull

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
120 sec
2
@RPE8
17 lbs
10
120 sec
3
@RPE8
17 lbs
10
120 sec

lateral raise

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec

leg curl

3×10