Workout Routine

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Potential the most anabolic natty routine

by Zeynrith

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Starting TM is 90% of 1RM.

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

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
120 sec
2
@RPE10
15 +
amrap
120 sec

deadlift

2×15+

lat pulldown

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

lat pulldown

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
31 lbs
8 +
amrap
120 sec
2
@RPE6
31 lbs
8 +
amrap
120 sec
3
@RPE6
31 lbs
8 +
amrap
120 sec

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

seated cable row

3×8+

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec
4
@RPE10
15
100 sec
5
@RPE10
15
100 sec

face pull

5×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
16 lbs
10 +
amrap
120 sec
2
@RPE6
16 lbs
10 +
amrap
120 sec
3
@RPE6
16 lbs
10 +
amrap
120 sec
4
@RPE6
16 lbs
10 +
amrap
120 sec

hammer curl

4×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8 +
amrap
100 sec
2
@RPE6
100 lbs
8 +
amrap
100 sec
3
@RPE6
100 lbs
8 +
amrap
100 sec
4
@RPE6
100 lbs
8 +
amrap
100 sec

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

curl

4×8+

Push

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

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

overhead press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10 +
amrap
100 sec
2
@RPE8
17 lbs
10 +
amrap
100 sec
3
@RPE8
17 lbs
10 +
amrap
100 sec
4
@RPE8
17 lbs
10 +
amrap
100 sec

incline bench press

4×10+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10 +
amrap
120 sec
2
@RPE8
31 lbs
10 +
amrap
120 sec
3
@RPE8
31 lbs
10 +
amrap
120 sec
4
@RPE8
31 lbs
10 +
amrap
120 sec

side lateral raise

4×10+

Chest Fly (machine)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10 +
amrap
100 sec
2
@RPE8
31 lbs
10 +
amrap
100 sec

Chest Fly (machine)

2×10+

Chest Fly (Cable)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10 +
amrap
120 sec
2
@RPE6
28 lbs
10 +
amrap
120 sec
3
@RPE6
28 lbs
10 +
amrap
120 sec

Chest Fly (Cable)

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10 +
amrap
100 sec
2
@RPE8
17 lbs
10 +
amrap
100 sec
3
@RPE8
17 lbs
10 +
amrap
100 sec
4
@RPE8
17 lbs
10 +
amrap
100 sec

lateral raise

4×10+

Legs

squat

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

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

squat

2×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
65% 1RM
29 lbs
10
100 sec

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

leg extension

3×10

Hamstring seated curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10 +
amrap
100 sec
2
@RPE8
31 lbs
10 +
amrap
100 sec
3
@RPE8
31 lbs
10 +
amrap
100 sec

Hamstring seated curl

3×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec

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

bulgarian split squat

3×15

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
75 lbs
8
100 sec
2
@RPE6
75 lbs
8
100 sec
3
@RPE6
75 lbs
8
100 sec
4
@RPE6
75 lbs
8
100 sec

Seated calf raises

4×8