Workout Routine

Free

Liv’s Lovely Lifts

by justmrt

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Strong girl club

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
Unaffacted
Light
Moderate
High
Very High

Workouts

Week 1, Day 1: Back and Glutes

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE7
70 lbs
10
150 sec
3
@RPE8
75 lbs
10
150 sec
4
@RPE9
80 lbs
10 +
amrap
150 sec

Hyperextensions

4×10+

Deficit Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
17 lbs
10
150 sec
3
@RPE9
18 lbs
10 +
amrap
150 sec

Deficit Reverse Lunge

3×10+

Glute Cable Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10 +
amrap
100 sec

Glute Cable Kickback

3×10+

Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
33 lbs
8
150 sec
3
@RPE9
34 lbs
8 +
amrap
150 sec

Wide-Grip Lat Pulldown

3×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10 +
amrap
100 sec

seated cable row

3×10+

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10 +
amrap
100 sec

Chest-supported Machine Row

3×10+

Week 1, Day 2: Chest and Shoulders

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
18 lbs
8
150 sec
3
@RPE9
19 lbs
8 +
amrap
150 sec

incline bench press

3×8+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
80 lbs
8
150 sec
3
@RPE9
85 lbs
8 +
amrap
150 sec

dip

3×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
17 lbs
10
150 sec
3
@RPE9
18 lbs
10 +
amrap
150 sec

seated shoulder press

3×10+

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE9
29 lbs
12 +
amrap
100 sec

Chest Fly

4×12+

Unilateral side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15 +
amrap
100 sec

Unilateral side lateral raise

3×15+

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15 +
amrap
100 sec

Unilateral High Rear Delt Flye

3×15+

Week 1, Day 3: Quads and Hams

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
110 lbs
8
150 sec
4
@RPE9
115 lbs
8 +
amrap
150 sec

romanian deadlift

4×8+

Quad-biased Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE7
29 lbs
10
150 sec
4
@RPE8
31 lbs
10
150 sec
5
@RPE9
32 lbs
10 +
amrap
150 sec

Quad-biased Leg Press

5×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec
4
@RPE9
32 lbs
10 +
amrap
100 sec

leg curl

4×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
18 lbs
10 +
amrap
100 sec

bulgarian split squat

2×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE9
29 lbs
12 +
amrap
100 sec

leg extension

3×12+

Week 1, Day 4: Back and Shoulders

Single arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE9
34 lbs
8 +
amrap
120 sec

Single arm Lat Pulldown

3×8+

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE9
34 lbs
8 +
amrap
120 sec

Chest-supported Machine Row

3×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
17 lbs
10
150 sec
3
@RPE9
18 lbs
10 +
amrap
150 sec

seated shoulder press

3×10+

Straight-arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE7
29 lbs
10
90 sec
3
@RPE8
31 lbs
10
90 sec
4
@RPE9
32 lbs
10 +
amrap
90 sec

Straight-arm Pulldown

4×10+

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
27 lbs
12
90 sec
3
@RPE8
28 lbs
12
90 sec
4
@RPE9
29 lbs
12 +
amrap
90 sec

High-cable Lateral Raise

4×12+

Cable rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE7
27 lbs
12
90 sec
3
@RPE8
28 lbs
12
90 sec
4
@RPE9
29 lbs
12 +
amrap
90 sec

Cable rear delt fly

4×12+

Week 1, Day 5: Lower Body

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
110 lbs
8
150 sec
4
@RPE9
115 lbs
8 +
amrap
150 sec

squat

4×8+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
100 lbs
10
150 sec
4
@RPE9
105 lbs
10 +
amrap
150 sec

hip thrust

4×10+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE8
100 lbs
10
120 sec
3
@RPE9
105 lbs
10 +
amrap
120 sec

romanian deadlift

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
@RPE8
33 lbs
8
90 sec
3
@RPE9
34 lbs
8 +
amrap
90 sec

leg curl

3×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
28 lbs
12
90 sec
3
@RPE9
29 lbs
12 +
amrap
90 sec

leg extension

3×12+

Week 2, Day 1: Back and Glutes

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE7
70 lbs
10
150 sec
3
@RPE8
75 lbs
10
150 sec
4
@RPE9
80 lbs
10
150 sec

Hyperextensions

4×10

Deficit Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
17 lbs
10
150 sec
3
@RPE9
18 lbs
10 +
amrap
150 sec

Deficit Reverse Lunge

3×10+

Glute Cable Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10 +
amrap
100 sec

Glute Cable Kickback

3×10+

Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
33 lbs
8
150 sec
3
@RPE10
35 lbs
8 +
amrap
150 sec

Wide-Grip Lat Pulldown

3×8+

Neutral-Grip Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10 +
amrap
100 sec

Neutral-Grip Cable Row

3×10+

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10 +
amrap
100 sec

Chest-supported Machine Row

3×10+

Week 2, Day 2: Chest and Shoulders

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
18 lbs
8
150 sec
3
@RPE9
19 lbs
8 +
amrap
150 sec

incline bench press

3×8+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
80 lbs
8
150 sec
3
@RPE9
85 lbs
8 +
amrap
150 sec

dip

3×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
17 lbs
10
150 sec
3
@RPE9
18 lbs
10 +
amrap
150 sec

seated shoulder press

3×10+

Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE9
29 lbs
12 +
amrap
100 sec

Cable Chest Fly

4×12+

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15 +
amrap
100 sec

High-cable Lateral Raise

3×15+

Cable rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15 +
amrap
100 sec

Cable rear delt fly

3×15+

Week 2, Day 3: Quads and Hams

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
110 lbs
8
150 sec
4
@RPE9
115 lbs
8 +
amrap
150 sec

romanian deadlift

4×8+

Quad-biased Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE7
29 lbs
10
150 sec
4
@RPE8
31 lbs
10
150 sec
5
@RPE9
32 lbs
10 +
amrap
150 sec

Quad-biased Leg Press

5×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE7
29 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec
4
@RPE9
32 lbs
10 +
amrap
120 sec

leg curl

4×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
18 lbs
10 +
amrap
100 sec

bulgarian split squat

2×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
32 lbs
10
120 sec
3
@RPE10
33 lbs
10 +
amrap
120 sec

leg extension

3×10+

Week 2, Day 4: Back and Shoulders

Single arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE9
34 lbs
8 +
amrap
100 sec

Single arm Lat Pulldown

3×8+

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE10
35 lbs
8 +
amrap
100 sec

Chest-supported Machine Row

3×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE9
18 lbs
10 +
amrap
100 sec

seated shoulder press

3×10+

Straight-arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec
4
@RPE10
33 lbs
10 +
amrap
100 sec

Straight-arm Pulldown

4×10+

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE9
29 lbs
12 +
amrap
100 sec

High-cable Lateral Raise

4×12+

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE9
29 lbs
12 +
amrap
100 sec

Unilateral High Rear Delt Flye

4×12+

Week 2, Day 5: Lower Body

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE9
115 lbs
8 +
amrap
100 sec

squat

3×8+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
100 lbs
10
100 sec
3
@RPE9
105 lbs
10 +
amrap
100 sec

hip thrust

3×10+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
100 lbs
10
100 sec
3
@RPE9
105 lbs
10 +
amrap
100 sec

romanian deadlift

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10 +
amrap
100 sec

leg curl

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE9
29 lbs
12 +
amrap
100 sec

leg extension

3×12+

Week 3, Day 1: Back and Glutes

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
75 lbs
10
120 sec
3
@RPE9
80 lbs
10
120 sec
4
@RPE10
80 lbs
10 +
amrap
120 sec

Hyperextensions

4×10+

Deficit Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
18 lbs
10
120 sec
3
@RPE10
18 lbs
10 +
amrap
120 sec

Deficit Reverse Lunge

3×10+

Glute Cable Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

Glute Cable Kickback

3×10+

Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
34 lbs
8
150 sec
3
@RPE10
35 lbs
8 +
amrap
150 sec

Wide-Grip Lat Pulldown

3×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

seated cable row

3×10+

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

Chest-supported Machine Row

3×10+

Week 3, Day 2: Chest and Shoulders

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
19 lbs
8
150 sec
3
@RPE10
20 lbs
8 +
amrap
150 sec

incline bench press

3×8+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
85 lbs
8
150 sec
3
@RPE10
85 lbs
8 +
amrap
150 sec

dip

3×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
18 lbs
10
150 sec
3
@RPE10
18 lbs
10 +
amrap
150 sec

seated shoulder press

3×10+

Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE9
29 lbs
12
100 sec
4
@RPE10
31 lbs
12 +
amrap
100 sec

Cable Chest Fly

4×12+

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

High-cable Lateral Raise

3×15+

Cable rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15 +
amrap
100 sec

Cable rear delt fly

3×15+

Week 3, Day 3: Quads and Hams

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
115 lbs
8
150 sec
3
@RPE10
120 lbs
8 +
amrap
150 sec

romanian deadlift

3×8+

Quad-biased Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
150 sec
3
@RPE9
32 lbs
10
150 sec
4
@RPE10
33 lbs
10 +
amrap
150 sec

Quad-biased Leg Press

4×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec
4
@RPE10
33 lbs
10 +
amrap
100 sec

leg curl

4×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
@RPE10
18 lbs
10 +
amrap
150 sec

bulgarian split squat

2×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12 +
amrap
100 sec

leg extension

3×12+

Week 3, Day 4: Back and Shoulders

Single arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE10
35 lbs
8 +
amrap
100 sec

Single arm Lat Pulldown

3×8+

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
34 lbs
8
150 sec
3
@RPE10
35 lbs
8 +
amrap
150 sec

Chest-supported Machine Row

3×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
18 lbs
10
150 sec
3
@RPE10
18 lbs
10 +
amrap
150 sec

seated shoulder press

3×10+

Straight-arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec
4
@RPE10
33 lbs
10 +
amrap
100 sec

Straight-arm Pulldown

4×10+

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE9
29 lbs
12
100 sec
4
@RPE10
31 lbs
12 +
amrap
100 sec

High-cable Lateral Raise

4×12+

Cable rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE9
29 lbs
12
100 sec
4
@RPE10
31 lbs
12 +
amrap
100 sec

Cable rear delt fly

4×12+

Week 3, Day 5: Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
115 lbs
8
150 sec
3
@RPE10
120 lbs
8 +
amrap
150 sec

squat

3×8+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
105 lbs
10
150 sec
3
@RPE10
110 lbs
10 +
amrap
150 sec

hip thrust

3×10+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
105 lbs
10
150 sec
3
@RPE10
110 lbs
10 +
amrap
150 sec

romanian deadlift

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

leg curl

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

leg extension

3×12

Week 4, Day 1: Back and Glutes

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
@RPE8
75 lbs
10
150 sec
3
@RPE9
80 lbs
10
150 sec
4
@RPE10
80 lbs
10 +
amrap
150 sec

Hyperextensions

4×10+

Deficit Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
18 lbs
10
100 sec
3
@RPE10
18 lbs
10 +
amrap
100 sec

Deficit Reverse Lunge

3×10+

Glute Cable Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

Glute Cable Kickback

3×10+

Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
32 lbs
10
150 sec
3
@RPE10
33 lbs
10 +
amrap
150 sec

Wide-Grip Lat Pulldown

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

seated cable row

3×10+

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE10
33 lbs
10 +
amrap
100 sec

Chest-supported Machine Row

3×10+

Week 4, Day 2: Chest and Shoulders

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
19 lbs
8
150 sec
3
@RPE10
20 lbs
8 +
amrap
150 sec

incline bench press

3×8+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
85 lbs
8
150 sec
3
@RPE10
85 lbs
8 +
amrap
150 sec

dip

3×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
18 lbs
10
150 sec
3
@RPE10
18 lbs
10 +
amrap
150 sec

seated shoulder press

3×10+

Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
28 lbs
12
150 sec
3
@RPE9
29 lbs
12
150 sec
4
@RPE10
31 lbs
12 +
amrap
150 sec

Cable Chest Fly

4×12+

High Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
120 sec
3
@RPE10
15 +
amrap
120 sec

High Cable Lateral Raise

3×15+

Unilateral High Rear Delt Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
150 sec
3
@RPE10
15 +
amrap
150 sec

Unilateral High Rear Delt Flye

3×15+

Week 4, Day 3: Quads and Hams

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
115 lbs
8
150 sec
3
@RPE10
120 lbs
8 +
amrap
150 sec

romanian deadlift

3×8+

Quad-biased Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
150 sec
3
@RPE9
32 lbs
10
150 sec
4
@RPE10
33 lbs
10 +
amrap
150 sec

Quad-biased Leg Press

4×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec
4
@RPE10
33 lbs
10 +
amrap
100 sec

leg curl

4×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE10
18 lbs
10 +
amrap
150 sec

bulgarian split squat

2×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE10
31 lbs
12 +
amrap
100 sec

leg extension

3×12+

Week 4, Day 4: Back and Shoulders

Single arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE10
35 lbs
8 +
amrap
100 sec

Single arm Lat Pulldown

3×8+

Chest-supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
34 lbs
8
150 sec
3
@RPE10
35 lbs
8 +
amrap
150 sec

Chest-supported Machine Row

3×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
18 lbs
10
150 sec
3
@RPE10
18 lbs
10 +
amrap
150 sec

seated shoulder press

3×10+

Straight-arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec
4
@RPE10
33 lbs
10 +
amrap
100 sec

Straight-arm Pulldown

4×10+

High-cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE9
29 lbs
12
100 sec
4
@RPE10
31 lbs
12 +
amrap
100 sec

High-cable Lateral Raise

4×12+

Cable rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE9
29 lbs
12
100 sec
4
@RPE10
31 lbs
12 +
amrap
100 sec

Cable rear delt fly

4×12+

Week 4, Day 5: Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
115 lbs
8
150 sec
3
@RPE10
120 lbs
8 +
amrap
150 sec

squat

3×8+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
105 lbs
10
150 sec
3
@RPE10
110 lbs
10 +
amrap
150 sec

hip thrust

3×10+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
105 lbs
10
150 sec
3
@RPE10
110 lbs
10 +
amrap
150 sec

romanian deadlift

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
32 lbs
10
150 sec
3
@RPE10
33 lbs
10 +
amrap
150 sec

leg curl

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
29 lbs
12
150 sec
3
@RPE10
31 lbs
12 +
amrap
150 sec

leg extension

3×12+