Workout Routine

Free

Joya’s Routine

by joyanoelle

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Starting TM is 90% of 1RM.

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

Workouts

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
50 sec
2
–
–
8 +
amrap
50 sec
3
–
–
8 +
amrap
50 sec

leg press

3×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

leg extension

3×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

leg curl

3×8+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
50 sec
2
–
–
6 +
amrap
50 sec
3
–
–
6 +
amrap
50 sec

calf raise

3×6+

Hip Abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

Hip Abductors

3×8+

Hip Adductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

Hip Adductors

3×8+

Pull

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

curl

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
6 +
amrap
50 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

lat pulldown

3×8+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

face pull

3×8+

Glutes

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

hip thrust

3×8+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

romanian deadlift

3×8+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

bulgarian split squat

3×8+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

Back Extension

3×8+

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

cable kickback

3×8+

Push

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
6 +
amrap
50 sec

lateral raise

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8
50 sec

fly

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
50 sec
2
–
–
6
50 sec
3
–
–
6
50 sec

bench press

3×6

Seated Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
6 +
amrap
50 sec

Seated Shoulder Press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
6 +
amrap
50 sec

tricep pushdown

3 sets