Workout Routine

Free

FULL BODY TRAINING PROGRAM 0.1 (4x)

by joaoluizbarbosa

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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

BLOCO 2 / SEMANA 5 / DIA 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
2
300 sec

deadlift

1×2

Reset Deadlift

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

Reset Deadlift

3×2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
180 sec
2
80% 1RM
120 lbs
8
180 sec
3
80% 1RM
120 lbs
8
180 sec
4
80% 1RM
120 lbs
8
180 sec

overhead press

4×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
180 sec
2
@RPE7
27 lbs
12
180 sec
3
@RPE7
27 lbs
12
180 sec
4
@RPE7
27 lbs
12
180 sec

leg extension

4×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
120 sec
2
@RPE7
15
120 sec
3
@RPE7
15
120 sec

lateral raise

3×15

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20
120 sec
2
@RPE7
20
120 sec
3
@RPE7
20
120 sec

Reverse Pec Deck

3×20

Standing Calf Raise

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

Standing Calf Raise

3×5

ab wheel

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

ab wheel

3×10

push-ups

Set
Reps
Rest time
1
0 +
amrap
100 sec
2
0 +
amrap
100 sec

push-ups

2×0+