Workout Routine

Free

Jan 2023

by mbastin

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Lower / Upper / Yoga / Full Body / Crossfit

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

Legs and Abs

safety bar squat

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

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

safety bar squat

3×8

Deficit RDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
100 lbs
10
100 sec
2
@RPE8
100 lbs
10
100 sec
3
@RPE9
105 lbs
10
100 sec

Deficit RDL

3×10

Nordics

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

Nordics

3×10

Reverse Nordics

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

Reverse Nordics

3×10

hanging leg raises

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

hanging leg raises

3×10

Shoulder tap

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

Shoulder tap

3×10

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

suitcase carry

3×10

Upper Body

seated cable row - triangle

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec

seated cable row - triangle

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8.5
31 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec

lat pulldown

3×10

Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8.5
17 lbs
10
100 sec
3
@RPE9
18 lbs
10
100 sec

Dumbbell Bench Press

3×10

single arm overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
24 lbs
10
100 sec
2
@RPE9
24 lbs
10
100 sec
3
@RPE9
24 lbs
10
100 sec

single arm overhead press

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8.5
15
100 sec
3
@RPE9
15
100 sec

face pull

3×15

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
@RPE8.5
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

Cable Curl

3×8

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
100 sec
2
@RPE8.5
16 lbs
12
100 sec
3
@RPE9
16 lbs
12
100 sec

rear delt fly

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9.5
33 lbs
10
100 sec
3
@RPE10
33 lbs
10
100 sec

tricep pushdown

3×10

Yoga / Planks

Yoga

Set
Time
Rest time
1
30 sec
100 sec

Yoga

1×30 s

plank

Set
Time
Rest time
1
8 sec
100 sec

plank

1×8 s

Full Body

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8.5
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec

deadlift

3×8

ATG Split Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
100 sec
2
@RPE9
18 lbs
10
100 sec
3
@RPE10
18 lbs
10
100 sec

ATG Split Squat

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
100 sec
2
@RPE8.5
105 lbs
10
100 sec
3
@RPE9
105 lbs
10
100 sec

barbell row

3×10

dip

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

dip

3×8

WOD

Set
Time
Rest time
1
30 sec
100 sec

WOD

1×30 s

Crossfit

Crossfit

Set
Time
Rest time
1
30 sec
100 sec

Crossfit

1×30 s