Workout Routine

Free

Heff Full-Body

by Heff

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Lancester-Heff Equilibrium

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Lancaster

Squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
150 sec
2
55% 1RM
85 lbs
8
150 sec
3
55% 1RM
85 lbs
8
150 sec

Squat

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
150 sec
2
55% 1RM
85 lbs
10
150 sec
3
55% 1RM
85 lbs
10
150 sec

bench press

3×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

pullup

3×12

Roman Chair Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
15
120 sec
2
55% 1RM
25 lbs
15
120 sec

Roman Chair Back Extensions

2×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
20
120 sec
2
55% 1RM
14 lbs
20
120 sec
3
55% 1RM
14 lbs
20
120 sec

lateral raise

3×20

Curls

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
15
120 sec
2
55% 1RM
85 lbs
15
120 sec

Curls

2×15

Heff

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
180 sec
2
55% 1RM
85 lbs
10
180 sec
3
55% 1RM
85 lbs
10
180 sec

deadlift

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
150 sec
2
55% 1RM
85 lbs
10
150 sec
3
55% 1RM
85 lbs
10
150 sec

overhead press

3×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
150 sec
2
55% 1RM
85 lbs
12
150 sec
3
55% 1RM
85 lbs
12
150 sec

bent over row

3×12

step-up

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
12
120 sec
2
55% 1RM
14 lbs
12
120 sec

step-up

2×12

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
120 sec
2
55% 1RM
85 lbs
12
120 sec

close-grip bench press

2×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
20
120 sec
2
55% 1RM
14 lbs
20
120 sec
3
55% 1RM
14 lbs
20
120 sec

rear delt fly

3×20