Workout Routine

Free

life ruiner

by adramed

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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

upper body

row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
120 sec
2
@RPE8
120 lbs
6
120 sec
3
@RPE8
120 lbs
6
120 sec
4
–
–
6
120 sec

row

4×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
120 sec
2
@RPE8
120 lbs
6
120 sec
3
@RPE8
120 lbs
6
120 sec
4
@RPE8
120 lbs
6
120 sec

bench press

4×6

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

lat pulldown

4×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

seated shoulder press

4×10

overhead triceps extensions

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

overhead triceps extensions

3×15

CABLE CURL

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

CABLE CURL

3×15

lower body

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec

squat

4×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

romanian deadlift

4×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

leg press

4×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

leg curl

4×15

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

leg extension

4×15

full body

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec
4
–
–
3
180 sec

deadlift

4×3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec

overhead press

4×6

supinated lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

supinated lat pulldown

4×10

dumbbell bench

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

dumbbell bench

4×8

farmer's carry

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

farmer's carry

1×3

triceps extension

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

triceps extension

3×15

CABLE CURL

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

CABLE CURL

3×15