Workout Routine

Free

Full Body DF1

by Deplayaz

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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 chest back focussed

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
100 sec
2
@RPE8
120 lbs
6
100 sec
3
@RPE9
120 lbs
6
100 sec

squat

3×6

incline bench press

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

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

incline bench press

3×8

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

close grip lat pulldown

3×8

high cable flys

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

high cable flys

3×12

pullup

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

pullup

3×8+

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5