Workout Routine

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My Routine

by sophiaTrains22

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Focus on glutes, biceps, triceps, and delts

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

Glute Day: Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
12
100 sec
2
@RPE6
95 lbs
10
100 sec
3
@RPE6
100 lbs
8
100 sec
4
@RPE6
110 lbs
6
100 sec
5
@RPE10
15 +
amrap
100 sec

squat

5 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
95 lbs
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

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

lunge

4×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25 +
amrap
100 sec
2
–
–
25 +
amrap
100 sec
3
–
–
25 +
amrap
100 sec

calf raise

3×25+

Full Body + Cardio

clean and jerk

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
115 lbs
5
100 sec
2
@RPE6
115 lbs
5
100 sec
3
65% 1RM
100 lbs
1
100 sec
4
@RPE6
115 lbs
5
100 sec
5
@RPE6
115 lbs
5
100 sec

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

clean and jerk

5 sets

burpees

Set
Reps
Rest time
1
25 +
amrap
100 sec
2
25 +
amrap
100 sec

burpees

2×25+

push-ups

Set
Reps
Rest time
1
100
100 sec

push-ups

1×100

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec

curl

2×15+

Glute Day: RDL

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
@RPE6
85 lbs
12
100 sec
3
@RPE6
95 lbs
10
100 sec
4
@RPE6
100 lbs
8
100 sec
5
–
–
15 +
amrap
100 sec

romanian deadlift

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

bulgarian split squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25 +
amrap
100 sec
2
–
–
25 +
amrap
100 sec

calf raise

2×25+

Glute Death

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
15 +
amrap
100 sec

hip thrust

5 sets

sumo deadlift

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

sumo deadlift

3×10

leg press

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

leg press

3×10+

Shoulders + Cardio

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec
5
–
–
6
100 sec

seated shoulder press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

bench press

3×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec

lateral raise

2×15+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
25 +
amrap
100 sec
2
–
–
25 +
amrap
100 sec

rear delt fly

2×25+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
25 +
amrap
100 sec
2
–
–
25 +
amrap
100 sec

overhead triceps extension

2×25+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
25 +
amrap
100 sec

tricep pushdown

1×25+

Back, abs, and cardio

bent over row

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

bent over row

5×10

lat pulldown

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

lat pulldown

3×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

curl

2×15

Abs

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

Abs

3×15

Weighted Ab Lowers

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

Weighted Ab Lowers

3×10+