Workout Routine

Free

Marlon Meso 2

by Forule

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3 Day Split

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

Tag 1

Reverse Fly

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

Reverse Fly

3×12

Brustpresse

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
180 sec
2
@RPE8
33 lbs
8
180 sec
3
@RPE8
33 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Brustpresse

3×8

Rudern

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
180 sec
2
@RPE8
110 lbs
8
180 sec
3
@RPE8
110 lbs
8
180 sec

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

Rudern

3×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
100 lbs
12
120 sec
2
@RPE8
95 lbs
12
120 sec
3
@RPE8
95 lbs
12
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

skull crushers

3×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

hammer curl

4×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

shrug

3×16

Bauch Maschine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Bauch Maschine

3×12

Tag 2 Beine

Beinpresse oder Squat Maschine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
180 sec
2
@RPE8
33 lbs
8
180 sec
3
@RPE8
33 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Beinpresse oder Squat Maschine

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
180 sec
2
@RPE8
110 lbs
8
180 sec
3
@RPE8
110 lbs
8
180 sec

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

romanian deadlift

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

leg extension

3×16

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

seated shoulder press

3×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

side lateral raise

4×12

diamond push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

diamond push-ups

3×10+

Tag 3

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

lat pulldown

4×8

Incline Brust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
8
180 sec

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

Incline Brust

4×8

Brust Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Brust Fly

4×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

triceps extension

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

curl

4×12

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Leg raises

3×12