Workout Routine

Free

Leonardo V8

by MotoBabbo

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

Workouts

W1 Lunedì

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec
4
60% 1RM
90 lbs
10
120 sec
5
60% 1RM
90 lbs
10
120 sec

bench press

5×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec
4
60% 1RM
90 lbs
10
120 sec

deadlift

4×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10 +
amrap
120 sec

curl

3×10+

W1 Martedì

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec
4
60% 1RM
90 lbs
10
120 sec

squat

4×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec
4
60% 1RM
90 lbs
10
120 sec

bent over row

4×10

clean and push

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec

clean and push

3×10

W1 Giovedì

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
65% 1RM
100 lbs
8
120 sec
4
65% 1RM
100 lbs
8
120 sec
5
65% 1RM
100 lbs
8
120 sec

bench press

5×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
65% 1RM
100 lbs
8
120 sec
4
65% 1RM
100 lbs
8
120 sec

deadlift

4×8

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10 +
amrap
120 sec

rear delt fly

3×10+

W1 Venerdì

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
65% 1RM
100 lbs
8
120 sec
4
65% 1RM
100 lbs
8
120 sec
5
65% 1RM
100 lbs
8
120 sec

squat

5×8

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
65% 1RM
100 lbs
8
120 sec
4
65% 1RM
100 lbs
8
120 sec

bent over row

4×8

clean and push

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
65% 1RM
100 lbs
8
120 sec

clean and push

3×8

W2 Lunedì

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
180 sec
2
70% TM
105 lbs
8
180 sec
3
70% TM
105 lbs
8
180 sec
4
70% TM
105 lbs
8
180 sec
5
70% TM
105 lbs
8
180 sec

bench press

5×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
180 sec
2
70% TM
105 lbs
8
180 sec
3
70% TM
105 lbs
8
180 sec

deadlift

3×8

curl

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

curl

3×8+

W2 Martedì

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
180 sec
2
70% TM
105 lbs
8
180 sec
3
70% TM
105 lbs
8
180 sec
4
70% TM
105 lbs
8
180 sec

squat

4×8

bent over row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
180 sec
2
70% TM
105 lbs
8
180 sec
3
70% TM
105 lbs
8
180 sec
4
70% TM
105 lbs
8
180 sec

bent over row

4×8

clean and push

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
180 sec
2
70% TM
105 lbs
8
180 sec
3
70% TM
105 lbs
8
180 sec

clean and push

3×8

W2 Giovedì

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
6
180 sec
2
75% TM
115 lbs
6
180 sec
3
75% TM
115 lbs
6
180 sec
4
75% TM
115 lbs
6
180 sec
5
75% TM
115 lbs
6
180 sec

bench press

5×6

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
6
180 sec
2
75% TM
115 lbs
6
180 sec
3
75% TM
115 lbs
6
180 sec

deadlift

3×6

rear delt fly

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

rear delt fly

3×8+

W2 Venerdì

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
6
180 sec
2
75% TM
115 lbs
6
180 sec
3
75% TM
115 lbs
6
180 sec
4
75% TM
115 lbs
6
180 sec

squat

4×6

bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
6
180 sec
2
75% TM
115 lbs
6
180 sec
3
75% TM
115 lbs
6
180 sec
4
75% TM
115 lbs
6
180 sec

bent over row

4×6

clean and push

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
6
180 sec
2
75% TM
115 lbs
6
180 sec
3
75% TM
115 lbs
6
180 sec

clean and push

3×6

W3 Lunedì

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
180 sec
2
80% TM
120 lbs
5
180 sec
3
80% TM
120 lbs
5
180 sec
4
80% TM
120 lbs
5
180 sec
5
80% TM
120 lbs
5
180 sec

bench press

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
180 sec
2
80% TM
120 lbs
5
180 sec
3
80% TM
120 lbs
5
180 sec

deadlift

3×5

curl

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

curl

3×6+

W3 Martedì

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
180 sec
2
80% TM
120 lbs
5
180 sec
3
80% TM
120 lbs
5
180 sec
4
80% TM
120 lbs
5
180 sec

squat

4×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
180 sec
2
80% TM
120 lbs
5
180 sec
3
80% TM
120 lbs
5
180 sec
4
80% TM
120 lbs
5
180 sec

bent over row

4×5

clean and push

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
180 sec
2
80% TM
120 lbs
5
180 sec
3
80% TM
120 lbs
5
180 sec

clean and push

3×5

W3 Giovedì

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec
4
85% TM
130 lbs
5
180 sec
5
85% TM
130 lbs
5
180 sec

bench press

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec

deadlift

3×5

rear delt fly

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

rear delt fly

3×6+

W3 Venerdì

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec
4
85% TM
130 lbs
5
180 sec

squat

4×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec
4
85% TM
130 lbs
5
180 sec

bent over row

4×5

clean and push

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec

clean and push

3×5

W4 Lunedì

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
3
180 sec
2
90% TM
135 lbs
3
180 sec
3
90% TM
135 lbs
3
180 sec
4
90% TM
135 lbs
3
180 sec
5
90% TM
135 lbs
3
180 sec

bench press

5×3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
3
180 sec
2
90% TM
135 lbs
3
180 sec
3
90% TM
135 lbs
3
180 sec

deadlift

3×3

curl

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

curl

3×6+

W4 Martedì

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
3
180 sec
2
90% TM
135 lbs
3
180 sec
3
90% TM
135 lbs
3
180 sec
4
90% TM
135 lbs
3
180 sec

squat

4×3

bent over row

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
3
180 sec
2
90% TM
135 lbs
3
180 sec
3
90% TM
135 lbs
3
180 sec
4
90% TM
135 lbs
3
180 sec

bent over row

4×3

clean and push

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
3
180 sec
2
90% TM
135 lbs
3
180 sec
3
90% TM
135 lbs
3
180 sec

clean and push

3×3

W4 Giovedì

bench press

Set
Intensity
Weight
Reps
Rest time
1
95% TM
145 lbs
2
180 sec
2
95% TM
145 lbs
2
180 sec
3
95% TM
145 lbs
2
180 sec
4
95% TM
145 lbs
2
180 sec
5
95% TM
145 lbs
2
180 sec

bench press

5×2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
95% TM
145 lbs
2
180 sec
2
95% TM
145 lbs
2
180 sec
3
95% TM
145 lbs
2
180 sec

deadlift

3×2

rear delt fly

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

rear delt fly

3×6+

W4 Venerdì

squat

Set
Intensity
Weight
Reps
Rest time
1
95% TM
145 lbs
2
180 sec
2
95% TM
145 lbs
2
180 sec
3
95% TM
145 lbs
2
180 sec
4
95% TM
145 lbs
2
180 sec

squat

4×2

bent over row

Set
Intensity
Weight
Reps
Rest time
1
95% TM
145 lbs
2
180 sec
2
95% TM
145 lbs
2
180 sec
3
95% TM
145 lbs
2
180 sec
4
95% TM
145 lbs
2
180 sec

bent over row

4×2

clean and push

Set
Intensity
Weight
Reps
Rest time
1
95% TM
145 lbs
2
180 sec
2
95% TM
145 lbs
2
180 sec
3
95% TM
145 lbs
2
180 sec

clean and push

3×2