Workout Routine

Free

Lower Upper

by JimBlitz

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Targeted muscles
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back
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Workouts

Lower A

squat

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

4×5

bulgarian split squat

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
100 sec
2
100% 1RM
45 lbs
12
100 sec
3
100% 1RM
45 lbs
12
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
20
100 sec
2
100% 1RM
150 lbs
20
100 sec
3
100% 1RM
150 lbs
20
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

3×20

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
100 sec
2
100% 1RM
150 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

trap bar deadlift

3×5

leg curl

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

3×8

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

Abs

1×10

Upper A

bench press

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4×5

Pull-ups

Set
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec
4
5 +
amrap
100 sec

Pull-ups

4×5+

overhead press

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

4×5

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
58
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Barbell Curl

3 sets

tricep pushdown

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

tricep pushdown

3×8

Wrist Roller

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

Wrist Roller

3×5+