Workout Routine

Free

Perfect body TRANSformation

by Fedelicioso

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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 1

Reverse hypers

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

Reverse hypers

2×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
120 sec
2
80% 1RM
120 lbs
5
120 sec
3
80% 1RM
120 lbs
5
0 sec

deadlift

3×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec
3
75% 1RM
115 lbs
8
0 sec

front squat

3×8

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
18 lbs
10
120 sec
2
@RPE10
18 lbs
10
120 sec
3
@RPE10
18 lbs
10
0 sec

lunge

3×10

Seated Leg Curl

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

Seated Leg Curl

1×12

Standing calf rises

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
120 sec
2
75% 1RM
34 lbs
10
120 sec
3
75% 1RM
34 lbs
10
120 sec

Standing calf rises

3×10

Legs 2

Banded Overhead Squats

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

Banded Overhead Squats

2×10

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
7
120 sec
2
70% 1RM
105 lbs
7
120 sec
3
70% 1RM
105 lbs
7
0 sec

squat

3×7

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
120 sec
2
@RPE8
120 lbs
6
120 sec
3
@RPE8
120 lbs
6
0 sec

hip thrust

3×6

Dumbbell Spanish Squats

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
18 lbs
10
120 sec
2
@RPE10
18 lbs
10
120 sec
3
@RPE10
18 lbs
10
0 sec

Dumbbell Spanish Squats

3×10

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10
100 sec

Seated Leg Curl

1×10

Standing calf rises

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
120 sec
2
75% 1RM
34 lbs
10
120 sec
3
75% 1RM
34 lbs
10
0 sec

Standing calf rises

3×10

Arm’s day

Dip

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec
4
8
120 sec

Dip

4×8

Single Arm Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE10
33 lbs
10
120 sec

Single Arm Overhead Tricep Extension

3×10

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20 lbs
6
120 sec
2
@RPE8
20 lbs
6
120 sec
3
@RPE10
21 lbs
6
120 sec

single arm triceps extension

3×6

Single Arm Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
120 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE8
18 lbs
8
120 sec
4
@RPE10
20 lbs
8
120 sec

Single Arm Preacher Curl

4×8

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
120 sec
2
@RPE8
17 lbs
10
120 sec
3
@RPE10
18 lbs
10
120 sec

seated incline curl

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
120 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE8
18 lbs
8
120 sec

lateral raise

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

face pull

3×15

Upper

Pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
85 lbs
6
150 sec
2
@RPE8
85 lbs
6
150 sec
3
@RPE8
85 lbs
6
0 sec

Pull up

3×6

Neutral Grip Standing Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
120 sec
2
@RPE8
75 lbs
10
120 sec
3
@RPE10
80 lbs
10
120 sec

Neutral Grip Standing Row

3×10

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
70 lbs
12
120 sec
2
@RPE8
70 lbs
12
120 sec
3
@RPE8
70 lbs
12
120 sec

t-bar row

3×12

Incline Chest Press Hanny Rambod

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
100 sec
2
80% 1RM
20 lbs
8
100 sec
3
60% 1RM
15 lbs
8 +
amrap
100 sec

Incline Chest Press Hanny Rambod

3×8+

EZ Bar Biceps Curl

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

EZ Bar Biceps Curl

3×6

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE10
33 lbs
10
0 sec

triceps pushdowns

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE10
20 lbs
8
0 sec

lateral raise

3×8

Pull

deadlift

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

deadlift

3×5

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
120 sec
2
@RPE8
80 lbs
8
120 sec
3
@RPE10
85 lbs
8
0 sec

t-bar row

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE10
33 lbs
10
120 sec

lat pulldown

3×10

pullovers

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
120 sec
2
@RPE8
17 lbs
10
120 sec
3
@RPE10
18 lbs
10
120 sec

pullovers

3×10

High Pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE10
18 lbs
10
100 sec

High Pull

3×10

Biceps Chin Curls

Set
Reps
Rest time
1
6 +
amrap
120 sec
2
6 +
amrap
120 sec
3
6 +
amrap
120 sec

Biceps Chin Curls

3×6+

Single Arm Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE10
33 lbs
10
120 sec

Single Arm Overhead Tricep Extension

3×10