Workout Routine

Free

Mat & Ethan 2024

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

Shoulder Rehab

Thoracic Mobility

Set
Time
Rest time
1
180 sec
0 sec

Thoracic Mobility

1×180 s

Scapula/Shoulder Mobility

Set
Time
Rest time
1
180 sec
0 sec

Scapula/Shoulder Mobility

1×180 s

Lock 3 Shoulder Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec

Lock 3 Shoulder Raises

1×20

Side Lying External Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec

Side Lying External Rotation

1×20

Full Can Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec

Full Can Raise

1×20

Banded External Rotation

Set
Reps
Rest time
1
10
100 sec

Banded External Rotation

1×10

Hip Rehab

Hip 90-90

Set
Time
Rest time
1
120 sec
0 sec

Hip 90-90

1×120 s

World's Greatest Stretch

Set
Time
Rest time
1
120 sec
0 sec

World's Greatest Stretch

1×120 s

Cat-Cow

Set
Time
Rest time
1
120 sec
0 sec

Cat-Cow

1×120 s

Hip Strength

Set
Reps
Rest time
1
20
0 sec

Hip Strength

1×20

All Planks

Set
Time
Rest time
1
180 sec
0 sec

All Planks

1×180 s

Sissy Squat Holds

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

Sissy Squat Holds

2×30 s

Pull 1

Smith Machine Calf Raise

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

Smith Machine Calf Raise

2×8

45 Degree Incline DB Row

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

45 Degree Incline DB Row

2×8

V-Grip T-Bar Row

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

V-Grip T-Bar Row

2×8

Assisted Pull Up

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

Assisted Pull Up

2×12

Single Arm Pull Down

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

Single Arm Pull Down

2×8

Cable Curl

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

Cable Curl

2×8

Barbell Curl

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

Barbell Curl

2×8

hammer curl

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

hammer curl

2×8

Reverse DB Fly

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

Reverse DB Fly

2×12

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
135 lbs
1
180 sec
2
–
–
8
0 sec

bench press

2 sets

Machine Press

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

Machine Press

2×8

Decline Push Up

Set
Reps
Rest time
1
30
60 sec
2
30
0 sec

Decline Push Up

2×30

Push Down (Triple Mechanical Drop Set)

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

Push Down (Triple Mechanical Drop Set)

2×8

Dip

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

Dip

2×10

Cable Upright Row

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

Cable Upright Row

2×8

Legs 1

Seated Leg Curl

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

Seated Leg Curl

2×8

Hack Squat

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

Hack Squat

2×8

reverse lunge

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

reverse lunge

2×8

GHR Sit Up

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

GHR Sit Up

2×10

Copenhagen Plank

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
0 sec

Copenhagen Plank

2×30 s

Hip Flexor Raise

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

Hip Flexor Raise

2×8

Pull 2

Machine Calf Raise

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

Machine Calf Raise

2×8

Weighted Pull-Up

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

Weighted Pull-Up

2×8

45 Degree Incline DB Row

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

45 Degree Incline DB Row

2×8

Single Arm High Row

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

Single Arm High Row

2×8

Barbell Curl

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

Barbell Curl

2×8

Dumbbell Curl (Mechanical Drop Set)

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

Dumbbell Curl (Mechanical Drop Set)

2×8

wrist curl

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

wrist curl

2×15

reverse curl

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

reverse curl

2×8

Reverse Machine Fly

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

Reverse Machine Fly

2×12

Push 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
0 sec

bench press

2×5

Incline Dumbbell Press

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

Incline Dumbbell Press

2×8

Deficit Push-Ups

Set
Reps
Rest time
1
30
60 sec
2
30
0 sec

Deficit Push-Ups

2×30

JM Press

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

JM Press

2×8

Push Down (Triple Mechanical Drop Set)

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

Push Down (Triple Mechanical Drop Set)

2×8

cable lateral raise

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

cable lateral raise

2×8

Legs 2

Lying Leg Curl

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

Lying Leg Curl

2×8

romanian deadlift

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

romanian deadlift

2×8

squat

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

squat

2×8

Machine Hip Thrust

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

Machine Hip Thrust

2×8

GHR Sit Up

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

GHR Sit Up

2×10

Copenhagen Plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
0 sec

Copenhagen Plank

2×30 s

Hip Flexor Raise

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

Hip Flexor Raise

2×10