Workout Routine

Free

Mallys 7 Day Real Deal

by TheRealMally

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7-day split. 45 Minute Completion Time.

Starting TM is 80% of 1RM.

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

Chest (Monday)

Hammer Strength Incline Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
35 lbs
8
60 sec
5
@RPE10
38 lbs
6 +
amrap
60 sec

Hammer Strength Incline Press

5 sets

Flat Bench Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
@RPE10
20 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec
4
@RPE10
21 lbs
6 +
amrap
60 sec

Flat Bench Fly

4 sets

Machine Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
38 lbs
6 +
amrap
60 sec

Machine Bench Press

4 sets

Standing Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
35 lbs
8
60 sec
5
@RPE10
35 lbs
8
60 sec
6
@RPE10
35 lbs
8
60 sec
7
@RPE10
35 lbs
8
60 sec
8
@RPE10
35 lbs
8
60 sec

Standing Cable Fly

8×8

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
60 sec
2
15 +
amrap
60 sec
3
15 +
amrap
60 sec
4
15 +
amrap
60 sec

hanging leg raises

4×15+

Back (Tuesday)

Over Hand Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE7
32 lbs
8
60 sec
4
@RPE7
34 lbs
6 +
amrap
60 sec

Over Hand Pull Down

4 sets

V-Bar Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
38 lbs
6 +
amrap
60 sec

V-Bar Pull Down

4 sets

Chest Supported Rows Close Grip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
38 lbs
6 +
amrap
60 sec

Chest Supported Rows Close Grip

4 sets

Reverse Grip Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
120 lbs
8
60 sec
3
@RPE10
120 lbs
8
60 sec
4
@RPE10
125 lbs
6 +
amrap
60 sec

Reverse Grip Barbell Row

4 sets

Straight Arm Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
35 lbs
8
60 sec
5
@RPE10
35 lbs
8
60 sec
6
@RPE10
35 lbs
8
60 sec
7
@RPE10
35 lbs
8
60 sec
8
@RPE10
35 lbs
8
60 sec

Straight Arm Pull Down

8×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
30 sec
2
@RPE10
35 lbs
8 +
amrap
60 sec
3
@RPE10
35 lbs
8 +
amrap
60 sec
4
@RPE10
38 lbs
6 +
amrap
60 sec

Cable crunch

4 sets

Shoulders (Wednesday)

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
20 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec
4
@RPE10
20 lbs
8
60 sec
5
@RPE10
21 lbs
6 +
amrap
60 sec

seated shoulder press

5 sets

Seated Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
20 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec
4
@RPE10
20 lbs
8
60 sec
5
@RPE10
21 lbs
6 +
amrap
60 sec

Seated Lateral Raise

5 sets

Spider Bench Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
20 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec
4
@RPE10
20 lbs
8
60 sec
5
@RPE10
20 lbs
8
60 sec
6
@RPE10
20 lbs
8
60 sec
7
@RPE10
20 lbs
8
60 sec
8
@RPE10
20 lbs
8
60 sec

Spider Bench Front Raise

8×8

Standing Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
20 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec
4
@RPE10
20 lbs
8
60 sec
5
@RPE10
20 lbs
8
60 sec
6
@RPE10
20 lbs
8
60 sec
7
@RPE10
20 lbs
8
60 sec
8
@RPE10
20 lbs
8
60 sec

Standing Lateral Raise

8×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
35 lbs
8
60 sec
5
@RPE10
38 lbs
6 +
amrap
60 sec

face pull

5 sets

Cable External Shoulder Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
35 lbs
8
60 sec
5
@RPE10
38 lbs
6
60 sec

Cable External Shoulder Rotation

5 sets

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
60 sec
2
15 +
amrap
60 sec
3
15 +
amrap
60 sec
4
15 +
amrap
60 sec

hanging leg raises

4×15+

Triceps (Thursday)

Rope Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
38 lbs
6 +
amrap
60 sec

Rope Push Down

4 sets

Reverse Grip Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
38 lbs
6 +
amrap
60 sec

Reverse Grip Pull Down

4 sets

Dips (Legs Straight)

Set
Reps
Rest time
1
12 +
amrap
60 sec
2
12 +
amrap
60 sec
3
12 +
amrap
60 sec
4
12 +
amrap
60 sec

Dips (Legs Straight)

4×12+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
@RPE10
120 lbs
8
60 sec
3
@RPE10
120 lbs
8
60 sec
4
@RPE10
125 lbs
6 +
amrap
60 sec

close-grip bench press

4 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
20 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec
4
@RPE10
20 lbs
8
60 sec
5
@RPE10
20 lbs
8
60 sec

triceps kickback

5×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
60 sec
2
@RPE10
35 lbs
8 +
amrap
60 sec
3
@RPE10
35 lbs
8 +
amrap
60 sec
4
@RPE10
35 lbs
8 +
amrap
60 sec

Cable crunch

4×8+

Biceps (Friday)

Seated Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
20 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec
4
@RPE10
20 lbs
8
60 sec
5
@RPE10
20 lbs
8
60 sec
6
@RPE10
20 lbs
8
60 sec
7
@RPE10
20 lbs
8
60 sec
8
@RPE10
20 lbs
8 +
amrap
60 sec

Seated Dumbbell Curl

8×8+

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
20 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec
4
@RPE10
21 lbs
6 +
amrap
60 sec

Incline Dumbbell Curl

4 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
35 lbs
8 +
amrap
60 sec

Machine Preacher Curl

4×8+

Bench Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
120 lbs
8
60 sec
3
@RPE10
120 lbs
8
60 sec
4
@RPE10
120 lbs
8
60 sec
5
@RPE10
120 lbs
8
60 sec
6
@RPE10
120 lbs
8
60 sec
7
@RPE10
120 lbs
8
60 sec
8
@RPE10
120 lbs
8
60 sec

Bench Spider Curl

8×8

Over Hand Ez-Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
120 lbs
8
60 sec
3
@RPE10
120 lbs
8
60 sec
4
@RPE10
120 lbs
8
60 sec
5
@RPE10
120 lbs
8
60 sec
6
@RPE10
120 lbs
8
60 sec
7
@RPE10
120 lbs
8
60 sec
8
@RPE10
120 lbs
8
60 sec

Over Hand Ez-Bar Curl

8×8

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
60 sec
2
15 +
amrap
60 sec
3
15 +
amrap
60 sec
4
15 +
amrap
60 sec

hanging leg raises

4×15+

Quads (Saturday)

forward lunges

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

forward lunges

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
35 lbs
8
60 sec
5
@RPE10
35 lbs
8 +
amrap
60 sec

leg extension

5×8+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
20 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec
4
@RPE10
20 lbs
8
60 sec
5
@RPE10
20 lbs
8
60 sec

bulgarian split squat

5×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
85 lbs
8
60 sec
3
@RPE10
85 lbs
8
60 sec
4
@RPE10
85 lbs
8
60 sec
5
@RPE10
85 lbs
8
60 sec

calf raise

5×8

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
120 lbs
8
60 sec
3
@RPE10
120 lbs
8
60 sec
4
@RPE10
120 lbs
8
60 sec

hack squat

4×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
30 sec
2
@RPE10
35 lbs
8 +
amrap
60 sec
3
@RPE10
35 lbs
8 +
amrap
60 sec
4
@RPE10
35 lbs
8 +
amrap
60 sec

Cable crunch

4×8+

Hamstring (Sunday)

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
35 lbs
8
60 sec
5
@RPE10
35 lbs
8 +
amrap
60 sec

leg curl

5×8+

Reverse Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
35 lbs
8
60 sec
5
@RPE10
35 lbs
8
60 sec

Reverse Hack Squat

5×8

RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
20 lbs
8
60 sec
3
@RPE10
20 lbs
8
60 sec
4
@RPE10
20 lbs
8
60 sec
5
@RPE10
20 lbs
8
60 sec

RDL

5×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
@RPE10
120 lbs
8
60 sec
3
@RPE10
120 lbs
8
60 sec
4
@RPE10
120 lbs
8
60 sec
5
@RPE10
120 lbs
8
60 sec

hip thrust

5×8

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
60 sec
2
15 +
amrap
60 sec
3
15 +
amrap
60 sec
4
15 +
amrap
60 sec

hanging leg raises

4×15+