Workout Routine

Free

Minimalist Upper Lower DE

by ginger.cropsman

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Minimalist upper lower 4 days

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

Upper (torso)

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
120 lbs
6
100 sec
2
@RPE9
120 lbs
6
100 sec
3
@RPE9
120 lbs
6
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

3×6

Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Row

2×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

2×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

2×8

triceps extension

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps extension

3×12

Hammer curl cable

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Hammer curl cable

3×12

Lower (hamstring)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
@RPE8
120 lbs
5
100 sec
3
@RPE8
120 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

3×5

Leg press hip dominant, feet high

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
100 sec
2
@RPE9
85 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Leg press hip dominant, feet high

2×8

lateral raise

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

2×15

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
100 sec
2
@RPE10
17 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

2×12

Seated leg curl

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated leg curl

2×8

leg extension

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

2×8

calf raise

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

2×12

Abs

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Abs

3×12

Upper (arms)

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated overhead press

2×8

lateral raise

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

2×15

Rear Delt Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Rear Delt Row

2×8

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
75 lbs
12
100 sec
2
@RPE10
75 lbs
12
100 sec
3
@RPE10
75 lbs
12
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead triceps extension

3×12

Biceps curl cable

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Biceps curl cable

3×12

Neck extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
70 lbs
12
100 sec
2
@RPE8
70 lbs
12
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Neck extension

2×12

Neck curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
70 lbs
12
100 sec
2
@RPE8
70 lbs
12
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Neck curl

2×12

Lower (quads)

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
125 lbs
5
100 sec
2
@RPE9
125 lbs
5
100 sec
3
@RPE9
125 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

3×5

Leg press quad dominant, low feet

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
100 sec
2
@RPE9
85 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Leg press quad dominant, low feet

2×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

2×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec

leg extension

2×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8 +
amrap
100 sec
2
@RPE9
85 lbs
8 +
amrap
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

pullup

2×8+

face pull

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

2×12

calf raise

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

calf raise

2×12+

Leg raises

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

Leg raises

3×12+