Workout Routine

Free

Martini kava

by zutt

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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

Workout 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec

deadlift

4×6

hip thrust

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

hip thrust

3×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

pullup

3×6

Dumbbell Bench Press

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

Dumbbell Bench Press

3×10

Cable Body Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
10 sec
2
–
–
12
100 sec
3
–
–
12
10 sec
4
–
–
12
100 sec
5
–
–
12
10 sec
6
–
–
12
100 sec

Cable Body Twists

6×12

face pull

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

face pull

3×12

Hanging

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

Hanging

2×30 s

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec

squat

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
150 sec
2
65% TM
100 lbs
10
150 sec
3
65% TM
100 lbs
10
150 sec

romanian deadlift

3×10

seated cable row

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

seated cable row

3×10

Dumbbell shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
90 sec
2
65% TM
16 lbs
10
90 sec
3
–
–
10
90 sec

Dumbbell shoulder Press

3×10

Side Bend on Back Bench

Set
Reps
Rest time
1
10
10 sec
2
10
90 sec
3
10
10 sec
4
10
90 sec
5
10
10 sec
6
10
90 sec

Side Bend on Back Bench

6×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
5 +
amrap
100 sec
2
@RPE7
85 lbs
5 +
amrap
100 sec
3
@RPE7
85 lbs
5 +
amrap
100 sec
4
65% TM
70 lbs
5 +
amrap
100 sec
5
@RPE7
85 lbs
5 +
amrap
100 sec
6
@RPE7
85 lbs
5 +
amrap
100 sec

calf raise

6×5+

Workout 3

bulgarian split squat

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

bulgarian split squat

3×8

Tricepts Dip

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Tricepts Dip

3×8

lat pulldown

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

lat pulldown

3×12

Dumbbell overhead flight

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

Dumbbell overhead flight

3×10

hanging leg raises

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

hanging leg raises

3×10+

Jefferson Curl

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

Jefferson Curl

3×10

Hanging

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

Hanging

2×30 s