Workout Routine

Free

Full body split

by fabiansmith

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When you increase the number of reps per set, the percentage of your 1RM you'll use typically decreases. The exact percentages can vary based on individual factors, but here are some general guidelines for sets of 5, 6, 8, 10, and 12 reps with 1-3 RIR:

Sets of 5 reps:

  • 1 RIR: Approximately 85-90% of 1RM
  • 2 RIR: Approximately 80-85% of 1RM
  • 3 RIR: Approximately 75-80% of 1RM

Sets of 6 reps:

  • 1 RIR: Approximately 80-85% of 1RM
  • 2 RIR: Approximately 75-80% of 1RM
  • 3 RIR: Approximately 70-75% of 1RM

Sets of 8 reps:

  • 1 RIR: Approximately 75-80% of 1RM
  • 2 RIR: Approximately 70-75% of 1RM
  • 3 RIR: Approximately 65-70% of 1RM

Sets of 10 reps:

  • 1 RIR: Approximately 70-75% of 1RM
  • 2 RIR: Approximately 65-70% of 1RM
  • 3 RIR: Approximately 60-65% of 1RM

Sets of 12 reps:

  • 1 RIR: Approximately 65-70% of 1RM
  • 2 RIR: Approximately 60-65% of 1RM
  • 3 RIR: Approximately 55-60% of 1RM

These are ballpark figures. Depending on the individual, muscle group being trained, training history, and other factors, you might find that you can lift a bit more or less than the percentages suggested for a given RIR. Use these as starting points, but be prepared to adjust based on your personal experience and how the weights feel during your sets.

Targeted muscles
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back
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Workouts

Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec

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

deadlift

3×5

military press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
180 sec
2
75% 1RM
115 lbs
8
180 sec
3
75% 1RM
115 lbs
8
180 sec

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

military press

3×8

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
12
120 sec
2
65% 1RM
70 lbs
12
120 sec
3
65% 1RM
70 lbs
12
120 sec

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

t-bar row

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
12
60 sec
2
65% 1RM
70 lbs
12
60 sec
3
65% 1RM
70 lbs
12
60 sec

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

leg press

3×12

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
65% 1RM
29 lbs
12
60 sec
3
65% 1RM
29 lbs
12
60 sec

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

cable crossover

3×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
60 sec
2
65% 1RM
16 lbs
12
60 sec
3
65% 1RM
16 lbs
12
60 sec

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

skull crushers

3×12

Wednesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
180 sec
2
70% 1RM
105 lbs
8
180 sec
3
70% 1RM
105 lbs
8
180 sec

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

bench press

3×8

lunge

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
120 sec
2
70% 1RM
18 lbs
10
120 sec
3
70% 1RM
18 lbs
10
120 sec

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

lunge

3×10

Reverse grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
120 sec
2
65% 1RM
29 lbs
12
120 sec
3
65% 1RM
29 lbs
12
120 sec

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

Reverse grip lat pulldown

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
120 sec
2
65% 1RM
29 lbs
12
120 sec
3
65% 1RM
29 lbs
12
120 sec

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

face pull

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
60 sec
2
70% 1RM
18 lbs
10
60 sec
3
70% 1RM
18 lbs
10
60 sec

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

lateral raise

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
60 sec
2
70% 1RM
31 lbs
10
60 sec
3
70% 1RM
31 lbs
10
60 sec

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

leg curl

3×10

Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% 1RM
115 lbs
5
180 sec
3
75% 1RM
115 lbs
5
180 sec

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

squat

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8
120 sec
2
70% 1RM
18 lbs
8
120 sec
3
70% 1RM
18 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 2 lbs

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

incline bench press

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec

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

lat pulldown

3×10

dip

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8
60 sec
2
70% 1RM
75 lbs
8
60 sec
3
70% 1RM
75 lbs
8
60 sec

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

dip

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
60 sec
2
70% 1RM
105 lbs
10
60 sec
3
70% 1RM
105 lbs
10
60 sec

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

calf raise

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
60 sec
2
70% 1RM
18 lbs
10
60 sec
3
70% 1RM
18 lbs
10
60 sec

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

curl

3×10