Workout Routine

Free

Julia's Specialization Program

by smu800

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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

Lower Body 1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
0 sec
2
50% 1RM
75 lbs
4
0 sec
3
60% 1RM
90 lbs
3
0 sec
4
70% 1RM
105 lbs
2
0 sec
5
75% 1RM
115 lbs
5
180 sec
6
75% 1RM
115 lbs
5
180 sec
7
75% 1RM
115 lbs
5
180 sec

squat

7 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14
0 sec
2
@RPE8
14
120 sec
3
@RPE8
14
120 sec
4
@RPE8
14
120 sec

hip thrust

4×14

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
0 sec
2
@RPE7
15
120 sec
3
@RPE7
15
120 sec
4
@RPE7
15
120 sec

Hyperextensions

4×15

CABLE STANDING or MASCHINE GLUTE KICKBACK

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14
0 sec
2
@RPE7
14
60 sec
3
@RPE7
14
60 sec
4
@RPE7
14
60 sec

CABLE STANDING or MASCHINE GLUTE KICKBACK

4×14

Banded lateral walk or hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
0 sec
2
@RPE8
20
60 sec
3
@RPE8
20
60 sec
4
@RPE8
20
60 sec

Banded lateral walk or hip abduction

4×20

Bicycle crunch then 1.5 min Plank

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Bicycle crunch then 1.5 min Plank

3×20

Upper Body 1

Bench Press or Close-Grip Push Up

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
0 sec
2
50% 1RM
75 lbs
4
0 sec
3
60% 1RM
90 lbs
3
0 sec
4
70% 1RM
105 lbs
2
0 sec
5
72% 1RM
110 lbs
5
100 sec
6
72% 1RM
110 lbs
5
100 sec
7
72% 1RM
110 lbs
5
100 sec

Bench Press or Close-Grip Push Up

7 sets

Pullup or Neutral Grip Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
0 sec
2
@RPE7
32 lbs
8
100 sec
3
@RPE7
32 lbs
8
100 sec
4
@RPE7
32 lbs
8
100 sec

Pullup or Neutral Grip Pulldown

4 sets

Reverse Fly or Cable Seated Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
12
0 sec
2
@RPE7
90 lbs
12
100 sec
3
@RPE7
90 lbs
12
100 sec
4
@RPE7
90 lbs
12
100 sec

Reverse Fly or Cable Seated Row

4×12

Cable Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
27 lbs
12
100 sec
4
@RPE7
27 lbs
12
100 sec

Cable Flys

4×12

DUMBBELL LATERAL RAISE + HIGH-TO-LOW FACE PULL

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
0 sec
2
@RPE6
18
0 sec
3
@RPE9
20
0 sec
4
@RPE9
18
100 sec
5
@RPE9
20
0 sec
6
@RPE9
18
100 sec
7
@RPE9
20
0 sec
8
@RPE9
18
100 sec

DUMBBELL LATERAL RAISE + HIGH-TO-LOW FACE PULL

8 sets

SINGLE-ARM CABLE CURL + OVERHEAD CABLE TRICEP EXTENSION

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
0 sec
2
@RPE6
26 lbs
12
0 sec
3
@RPE8
31 lbs
10
0 sec
4
@RPE8
28 lbs
12
100 sec
5
@RPE8
31 lbs
10
0 sec
6
@RPE8
28 lbs
12
100 sec
7
@RPE8
31 lbs
10
0 sec
8
@RPE8
28 lbs
12
100 sec

SINGLE-ARM CABLE CURL + OVERHEAD CABLE TRICEP EXTENSION

8 sets

Lower Body 2

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
0 sec
2
50% 1RM
75 lbs
4
0 sec
3
60% 1RM
90 lbs
3
0 sec
4
70% 1RM
105 lbs
2
0 sec
5
72% 1RM
110 lbs
5
120 sec
6
72% 1RM
110 lbs
5
120 sec
7
72% 1RM
110 lbs
5
120 sec

sumo deadlift

7 sets

DEFICIT BULGARIAN SPLIT SQUAT

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
16 lbs
10
0 sec
2
@RPE7
16 lbs
10
120 sec
3
@RPE7
16 lbs
10
120 sec
4
@RPE7
16 lbs
10
120 sec

DEFICIT BULGARIAN SPLIT SQUAT

4×10

ECCENTRIC-ACCENTUATED LEG CURL

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
0 sec
2
@RPE7
29 lbs
10
60 sec
3
@RPE7
29 lbs
10
60 sec
4
@RPE7
29 lbs
10
60 sec

ECCENTRIC-ACCENTUATED LEG CURL

4×10

CABLE HIP ABDUCTION

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
0 sec
2
@RPE7
20
60 sec
3
@RPE7
20
60 sec
4
@RPE7
20
60 sec

CABLE HIP ABDUCTION

4×20

calf raise + tibialis curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
70 lbs
10
0 sec
2
@RPE6
15
0 sec
3
@RPE8
75 lbs
10
0 sec
4
@RPE7
15
60 sec
5
@RPE8
75 lbs
10
0 sec
6
@RPE7
15
60 sec
7
@RPE8
75 lbs
10
0 sec
8
@RPE7
15
60 sec

calf raise + tibialis curls

8 sets

Hanging leg raises (left/right/center)

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Hanging leg raises (left/right/center)

3×10+

Upper Body 2

DUMBBELL INCLINE PRESS or MASCHINE INCLINE PRESS

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
16 lbs
10
0 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE8
17 lbs
10
100 sec
4
@RPE8
17 lbs
10
100 sec

DUMBBELL INCLINE PRESS or MASCHINE INCLINE PRESS

4×10

Chinup or supinated pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
31 lbs
8
0 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE8
33 lbs
8
100 sec
4
@RPE8
33 lbs
8
100 sec

Chinup or supinated pulldown

4×8

Maschine Shoulder Press or Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
0 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec
4
@RPE8
31 lbs
10
100 sec

Maschine Shoulder Press or Dumbbell Shoulder Press

4×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14 lbs
12
0 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE8
16 lbs
12
100 sec
4
@RPE8
16 lbs
12
100 sec

chest supported rows

4×12

RESISTANCE BAND or CABLE LATERAL RAISE + SEATED CABLE FACEPULL

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
0 sec
2
@RPE6
15
0 sec
3
@RPE8
15
0 sec
4
@RPE9
15
100 sec
5
@RPE8
15
0 sec
6
@RPE9
15
100 sec
7
@RPE8
15
0 sec
8
@RPE9
15
100 sec

RESISTANCE BAND or CABLE LATERAL RAISE + SEATED CABLE FACEPULL

8×15

SINGLE-ARM CABLE CURL + CABLE ROPE TRICEP EXTENSION

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
0 sec
2
@RPE6
26 lbs
12
0 sec
3
@RPE8
31 lbs
10
0 sec
4
@RPE8
28 lbs
12
100 sec
5
@RPE8
31 lbs
10
0 sec
6
@RPE8
28 lbs
12
100 sec
7
@RPE8
31 lbs
10
0 sec
8
@RPE8
28 lbs
12
100 sec

SINGLE-ARM CABLE CURL + CABLE ROPE TRICEP EXTENSION

8 sets