Workout Routine

Free

Look Like You Lift

by Redlite

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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

Workout A

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

4×4

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

4×4

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
90 sec
2
–
–
4
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

single arm, single leg romanian dead lift

2×4

Chin-Up

Set
Reps
Rest time
1
10
90 sec

Chin-Up

1×10

Workout B

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

4×4

overhead press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

overhead press

4×4

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
90 sec
2
–
–
4
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

single arm, single leg romanian dead lift

2×4

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

barbell row

2×6