Workout Routine

Free

Full Body Aug-Oct

by odinH

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

Workouts

Full Body 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

4×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

incline bench press

4×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

leg extension

4×10

Tricep pushdown (rope)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

Tricep pushdown (rope)

4×10

Weighted back extension

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Weighted back extension

3×10

Standing abs

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Standing abs

3×10

Full Body 2

Horizontal pullups + pushups

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

Horizontal pullups + pushups

3×8+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 10 lbs.

squat

4×10

Rotating Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Rotating Bicep Curls

4×10

Abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

Abductors

4×10

Chest press machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

Chest press machine

4×10

ATG split squat

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

ATG split squat

3×12

Full body 3

External seated rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2 lbs.

External seated rotation

4×10

Bicep curl

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

Bicep curl

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

face pull

4×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

triceps pushdowns

4×10

Tibialis raises (seated) or heel raises

Set
Time
Rest time
1
180 sec
100 sec
2
180 sec
100 sec
3
180 sec
100 sec

Tibialis raises (seated) or heel raises

3×180 s

Adductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

Adductors

4×10

Workout 4

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 10 lbs.

romanian deadlift

4×10

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

incline reverse fly

4×10

Cable external shoulder rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

Cable external shoulder rotation

4×10

Standing lateral pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

Standing lateral pushdown

4×10

Pull bar - knee raises

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

Pull bar - knee raises

3×8+

Pull row

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

Pull row

3×10