Workout Routine

Free

Julia

by Baer451

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

Workouts

Workout 1

Pogos

Set
Time
Rest time
1
120 sec
120 sec

Pogos

1×120 s

Straight Single Leg Pallof Press

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Straight Single Leg Pallof Press

2×10

Straight Single Leg Band Rotation

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Straight Single Leg Band Rotation

2×10

Drop Jump 20cm

Set
Reps
Rest time
1
2
120 sec
2
2
120 sec
3
2
120 sec

Drop Jump 20cm

3×2

Single Leg Band Assisted Pogos

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

Single Leg Band Assisted Pogos

3×10

Max Effort Jump

Set
Reps
Rest time
1
10
120 sec

Max Effort Jump

1×10

Step Up

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
75% 1RM
19 lbs
10 +
amrap
180 sec

Step Up

2×10+

Kickstand Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
75% 1RM
19 lbs
10 +
amrap
180 sec

Kickstand Romanian Deadlift

2×10+

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
65% 1RM
70 lbs
15 +
amrap
180 sec

Soleus Raise

2×15+

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
15 +
amrap
180 sec

Calf Raise

2×15+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

pullup

2×10+

push-ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec

push-ups

2×10+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

single arm row

2×10+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

seated overhead press

2×10+

Workout 2

Pogos

Set
Time
Rest time
1
120 sec
120 sec

Pogos

1×120 s

Straight Single Leg Pallof Press

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Straight Single Leg Pallof Press

2×10

Straight Single Leg Band Rotation

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Straight Single Leg Band Rotation

2×10

Weighted Single Leg Pogos

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Weighted Single Leg Pogos

3×15

Drop Jump 20cm

Set
Reps
Rest time
1
2
180 sec
2
2
180 sec
3
2
180 sec

Drop Jump 20cm

3×2

Band Assisted Pogos

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

Band Assisted Pogos

3×10

Max Effort Jump

Set
Reps
Rest time
1
10
120 sec

Max Effort Jump

1×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
75% 1RM
19 lbs
10 +
amrap
180 sec

bulgarian split squat

2×10+

Kickstand Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
75% 1RM
19 lbs
10 +
amrap
180 sec

Kickstand Romanian Deadlift

2×10+

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
65% 1RM
70 lbs
15 +
amrap
180 sec

Soleus Raise

2×15+

Single Leg Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
15 +
amrap
180 sec

Single Leg Calf Raise

2×15+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

single arm row

2×10+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

seated overhead press

2×10+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec

pullup

2×10+

push-ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec

push-ups

2×10+