Workout Routine

Free

Mat End of 2023

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
Unaffacted
Light
Moderate
High
Very High

Workouts

Legs A

Hip & Core Warm Up

Set
Time
Rest time
1
300 sec
0 sec

Hip & Core Warm Up

1×300 s

Nordic Curl

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

Nordic Curl

2×10

romanian deadlift

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

romanian deadlift

2×8

hip thrust

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

hip thrust

2×8

Adductor Machine

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

Adductor Machine

2×8

Single Leg Calf Raise

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

Single Leg Calf Raise

2×8

Seated Calf Raise

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

Seated Calf Raise

2×10

Pull A

Thoracic & Shoulder Warm Up

Set
Time
Rest time
1
300 sec
0 sec

Thoracic & Shoulder Warm Up

1×300 s

Chest Supported Lat Row

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

Chest Supported Lat Row

2×8

Neutral Grip Pull Down

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

Neutral Grip Pull Down

2×8

Standing Low Row

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

Standing Low Row

2×8

Wide T-Bar Row

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

Wide T-Bar Row

2×8

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
180 sec
2
@RPE10
120 lbs
8
0 sec

Barbell Curl

2×8

hammer curl

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

hammer curl

2×8

Push A

Thoracic & Shoulder Warm Up

Set
Time
Rest time
1
300 sec
0 sec

Thoracic & Shoulder Warm Up

1×300 s

Flat Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
240 sec
2
@RPE10
20 lbs
8
240 sec
3
@RPE10
20 lbs
8
0 sec

Flat Dumbbell Press

3×8

push-ups

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

push-ups

2×30

Dip

Set
Reps
Rest time
1
30
240 sec
2
30
240 sec

Dip

2×30

Push Down (Triple Mechanical Drop Set)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
240 sec
2
@RPE10
35 lbs
8
240 sec
3
@RPE10
35 lbs
8
0 sec

Push Down (Triple Mechanical Drop Set)

3×8

Dumbbell Lateral Raise (Climb Set)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
180 sec
2
@RPE10
20 lbs
8
180 sec
3
@RPE10
20 lbs
8
0 sec

Dumbbell Lateral Raise (Climb Set)

3×8

Legs B

Hip & Core Warm Up

Set
Time
Rest time
1
300 sec
0 sec

Hip & Core Warm Up

1×300 s

Seated Hamstring Curl

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

Seated Hamstring Curl

2×8

Hack Squat

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

Hack Squat

2×8

Smith Step-Up

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

Smith Step-Up

2×8

Back Extension

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

Back Extension

2×8

Dumbbell Calf Raise

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

Dumbbell Calf Raise

2×8

Pull B

Thoracic & Shoulder Warm Up

Set
Time
Rest time
1
300 sec
0 sec

Thoracic & Shoulder Warm Up

1×300 s

Wide Grip Smith Row

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

Wide Grip Smith Row

2×8

Wide Grip Pull-Up

Set
Reps
Rest time
1
10
240 sec
2
10
240 sec

Wide Grip Pull-Up

2×10

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
35 lbs
8
240 sec
2
@RPE10
35 lbs
8
0 sec

Wide Grip Machine Row

2×8

Strict Dumbbell Curl

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

Strict Dumbbell Curl

2×8

Cable Curl

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

Cable Curl

2×8

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
120 lbs
8
180 sec
2
@RPE10
120 lbs
8
0 sec

wrist curl

2×8

Push B

Thoracic & Shoulder Warm Up

Set
Time
Rest time
1
300 sec
0 sec

Thoracic & Shoulder Warm Up

1×300 s

Incline Dumbbell Press

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

Incline Dumbbell Press

2×8

Machine Fly

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

Machine Fly

2×8

push-ups

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

push-ups

2×30

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
85 lbs
8
240 sec
2
@RPE10
85 lbs
8
240 sec
3
@RPE10
85 lbs
8
0 sec

Weighted Dip

3×8

Tricep Overhead Extension

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

Tricep Overhead Extension

2×8

Dumbbell Y Raise

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

Dumbbell Y Raise

2×8

cable lateral raise

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

cable lateral raise

2×8