Workout Routine

Free

Low volume/High intensity. Back/Tri + Legs + Chest/Shoulders/Bi

by leonni

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This program focuses on the quality of the sets and reaching failure . It was inspired by TNF and Ryjewers, along other sources. Minimum 3 minute rests. Progressive overloading.

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

DAY 3: CHEST/SHOULDERS/BIS

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
125 lbs
5
180 sec
2
@RPE9
125 lbs
5
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 5 lbs.

bench press

2×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 4 lbs.

incline bench press

1×8

Shoulder Press DB/SMITH

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
180 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 6 lbs.

Shoulder Press DB/SMITH

1×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
180 sec
2
@RPE10
33 lbs
10
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 6 lbs.

cable lateral raise

2×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
180 sec
2
@RPE10
20 lbs
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 4 lbs.

hammer curl

2×8

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
180 sec
2
@RPE10
20 lbs
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 4 lbs.

curl

2×8

CABLE CURL

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 6 lbs.

CABLE CURL

1×8

Peck Deck + Reverse

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
180 sec
2
@RPE10
35 lbs
8
180 sec

Peck Deck + Reverse

2×8

DAY: 2 LEGS AND ABS

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
130 lbs
5
180 sec
2
@RPE10
130 lbs
5
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 10 lbs.

hack squat

2×5

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 6 lbs.

leg curl

1×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
36 lbs
7
180 sec
2
@RPE10
36 lbs
7
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 6 lbs.

leg extension

2×7

ADDUCTOR

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
180 sec
2
@RPE10
38 lbs
6
180 sec

ADDUCTOR

2×6

CALF RAISE

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
180 sec
2
@RPE10
15 +
amrap
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 6 lbs.

CALF RAISE

2×15+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
9 +
amrap
180 sec
2
–
–
9 +
amrap
180 sec

Cable crunch

2×9+

DAY 1: BACK AND TRIS

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
36 lbs
7
180 sec
2
@RPE10
36 lbs
7
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 11 lbs.

lat pulldown

2×7

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
180 sec
2
@RPE10
20 lbs
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 11 lbs.

chest supported rows

2×8

Row Variation with arms at 45 degrees

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 11 lbs.

Row Variation with arms at 45 degrees

1×8

ONE ARM LAT PULL

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
180 sec
2
@RPE10
38 lbs
6
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 11 lbs.

ONE ARM LAT PULL

2×6

Tricep Pushdown + Overhead Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
180 sec
2
@RPE10
33 lbs
10 +
amrap
180 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 6 lbs.

Tricep Pushdown + Overhead Extensions

2×10+

WRIST ROLLER + REVERSE CURL

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
180 sec
2
@RPE10
38 lbs
6
180 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 6 lbs.

WRIST ROLLER + REVERSE CURL

2×6