Workout Routine

Free

Mat (5) & Ethan (3) 2.0

by Pikamattiiyyy

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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

Legs

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
0 sec

romanian deadlift

2×8

Standing Single Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
0 sec

Standing Single Hamstring Curl

2×12

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
0 sec

Belt Squat

2×8

Smith Machine Calf Raise

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

Smith Machine Calf Raise

3×8

GHR Sit Up

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

GHR Sit Up

2×8

Chest & Back (with Ethan)

Incline Smith Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
240 sec
2
@RPE10
35 lbs
8
0 sec

Incline Smith Machine Press

2×8

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
240 sec
2
@RPE10
31 lbs
12
0 sec

Machine Fly

2×12

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
240 sec
2
@RPE10
85 lbs
8
0 sec

t-bar row

2×8

Single Arm Pull Down

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
240 sec
2
@RPE10
15
0 sec

Single Arm Pull Down

2×15

Shoulders & Arms

Machine OHP

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
0 sec

Machine OHP

2×10

Seated Dumbbell Lateral Raise

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

Seated Dumbbell Lateral Raise

3×12

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
0 sec
3
–
–
15
0 sec

incline reverse fly

3×15

Push Down (Mechanical Drop Set)

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

Push Down (Mechanical Drop Set)

3×10

Seated Curl (Mechanical Drop Set)

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

Seated Curl (Mechanical Drop Set)

3×10

Legs (with Ethan)

Lying Leg Curl

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

Lying Leg Curl

2×10

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
300 sec
2
@RPE10
120 lbs
8
0 sec

hack squat

2×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
240 sec

hip thrust

1×15

Smith Machine Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
180 sec
2
@RPE10
31 lbs
12
180 sec
3
@RPE10
31 lbs
12
180 sec

Smith Machine Calf Raise

3×12

Upper (with Ethan)

Flat Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
240 sec
2
@RPE10
20 lbs
8
0 sec

Flat Dumbbell Press

2×8

Incline Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
240 sec
2
@RPE10
31 lbs
12
0 sec

Incline Cable Fly

2×12

Assisted Pull Up

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

Assisted Pull Up

2×8

Wide-Grip Machine Row

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

Wide-Grip Machine Row

2×10

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
85 lbs
8
240 sec
2
@RPE10
85 lbs
8
0 sec

Weighted Dip

2×8

Seated Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
180 sec
2
@RPE10
17 lbs
12
180 sec
3
@RPE10
17 lbs
12
0 sec

Seated Dumbbell Lateral Raise

3×12

Dumbbell Curl (Quad Mechanical Drop Set)

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

Dumbbell Curl (Quad Mechanical Drop Set)

2×8