Workout Routine

Free

Full Body B

by vitorMB

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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

Workout 1

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
@RPE8
18 lbs
8
90 sec
3
@RPE8
18 lbs
8
90 sec

fly

3×8

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
90 sec
2
@RPE9
34 lbs
8
90 sec
3
@RPE9
34 lbs
8
90 sec

close grip lat pulldown

3×8

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
90 sec
2
@RPE8
80 lbs
8
90 sec
3
@RPE8
80 lbs
8
90 sec
4
@RPE8
80 lbs
8
90 sec

overhead triceps extension

4×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20 lbs
6
90 sec
2
@RPE9
20 lbs
6
90 sec
3
@RPE9
20 lbs
6
90 sec

hammer curl

3×6

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
100 lbs
12
100 sec
2
@RPE9
100 lbs
12
100 sec
3
@RPE9
100 lbs
12
100 sec

reverse curl

3×12

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
360 sec
2
@RPE7
120 lbs
5
360 sec
3
@RPE7
120 lbs
5
360 sec
4
@RPE7
120 lbs
5
360 sec
5
@RPE7
120 lbs
5
360 sec

hack squat

5×5

Workout 2

Dumbbell bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
90 sec
2
@RPE9
20 lbs
6
90 sec
3
@RPE9
20 lbs
6
90 sec
4
@RPE9
20 lbs
6
90 sec

Dumbbell bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
90 sec
2
@RPE9
34 lbs
8
90 sec
3
@RPE9
34 lbs
8
90 sec
4
@RPE9
34 lbs
8
90 sec

lat pulldown

4×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
100 lbs
12
60 sec
2
@RPE9
100 lbs
12
60 sec
3
@RPE9
100 lbs
12
60 sec
4
@RPE9
100 lbs
12
60 sec

calf raise

4×12

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
45 sec
2
@RPE9
32 lbs
10
45 sec
3
@RPE9
32 lbs
10
45 sec
4
@RPE9
0
45 sec

cable lateral raise

4 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
90 sec
2
@RPE9
19 lbs
8
90 sec
3
@RPE9
19 lbs
8
90 sec

Straight leg deadlift

3×8

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
0 sec
2
@RPE9
18 lbs
10
0 sec
3
@RPE9
18 lbs
10
0 sec

shrug

3×10

Workout 3

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
35 lbs
6
90 sec
2
@RPE8
35 lbs
6
90 sec
3
@RPE8
35 lbs
6
90 sec
4
@RPE8
35 lbs
6
90 sec

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

seated cable row

4×6

triceps pushdowns V bar

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
35 lbs
6
100 sec
2
@RPE8
35 lbs
6
100 sec
3
@RPE8
35 lbs
6
100 sec
4
@RPE10
39 lbs
5
100 sec

triceps pushdowns V bar

4 sets

curl

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

curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
105 lbs
10
100 sec
2
@RPE9
105 lbs
10
100 sec
3
@RPE9
105 lbs
10
100 sec
4
@RPE9
105 lbs
10
100 sec

calf raise

4×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
180 sec
2
@RPE9
85 lbs
8
180 sec
3
@RPE9
85 lbs
8
180 sec
4
@RPE9
85 lbs
8
180 sec
5
@RPE9
85 lbs
8
180 sec

leg press

5 sets