Workout Routine

Free

Fundmentals with width focus

by mr.albert

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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

Upper 1

incline bench press

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

incline bench press

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec

lat pulldown

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
100 lbs
10
120 sec
2
@RPE7
100 lbs
10
120 sec
3
@RPE7
100 lbs
10
120 sec

overhead press

3×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
120 sec
2
@RPE8
16 lbs
12
120 sec
3
@RPE8
16 lbs
12
120 sec

chest supported rows

3×12

Cable flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE8
28 lbs
12
120 sec

Cable flye

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
120 sec
2
@RPE8
75 lbs
10
120 sec
3
@RPE8
75 lbs
10
120 sec

overhead triceps extension

3×10

Dumbell supinated curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
120 sec
2
@RPE8
100 lbs
10
120 sec
3
@RPE8
100 lbs
10
120 sec

Dumbell supinated curl

3×10

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
120 sec
2
@RPE8
17 lbs
10
120 sec
3
@RPE8
17 lbs
10
120 sec

single arm triceps extension

3×10

Upper 2

incline bench press

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

incline bench press

1×5

Reverse grip lat pulldown

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

Reverse grip lat pulldown

1×5

Assisted dip

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

Assisted dip

1×5

Bent over row

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

Bent over row

1×5

cable lateral raise

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

cable lateral raise

1×5

Seated face pull

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

Seated face pull

1×5

hammer curl

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

hammer curl

1×5

Lower 2

deadlift

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

deadlift

1×5

squat

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

squat

1×5

Machine seated hip abduction

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

Machine seated hip abduction

1×5

leg extension

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

leg extension

1×5

Lying leg curl

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

Lying leg curl

1×5

Blank

Set
Time
Rest time
1
30 sec
100 sec

Blank

1×30 s

Width focused

lat pulldown

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

lat pulldown

1×5