Workout Routine

Free

Lean beef patty

by Mfkingoddess0

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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

Workout 1

Barbell Back Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
60 sec
2
@RPE7
120 lbs
5
60 sec
3
@RPE7
120 lbs
5
60 sec

Barbell Back Squat

3×5

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
60 sec
2
@RPE8
100 lbs
10
60 sec
3
@RPE8
100 lbs
10
60 sec
4
@RPE8
100 lbs
10
60 sec

hip thrust

4×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
95% TM
105 lbs
12
60 sec
2
95% TM
105 lbs
12
60 sec
3
95% TM
105 lbs
12
60 sec

leg press

3×12

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
95% TM
24 lbs
12
100 sec
2
95% TM
24 lbs
12
100 sec
3
95% TM
24 lbs
12
100 sec

bulgarian split squat

3×12

Heel elevated goblet squat

Set
Intensity
Weight
Reps
Rest time
1
95% TM
24 lbs
12
100 sec
2
95% TM
24 lbs
12
100 sec
3
95% TM
24 lbs
12
100 sec
4
95% TM
24 lbs
12
100 sec

Heel elevated goblet squat

4×12

Seated quad extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
65% TM
29 lbs
10
100 sec
3
65% TM
29 lbs
10
100 sec
4
65% TM
29 lbs
10
100 sec
5
65% TM
29 lbs
10
100 sec

Seated quad extension

5×10