Workout Routine

Free

Quick 3-day

by mserodio0

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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

Chest, biceps, abs

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec
4
@RPE9
115 lbs
8
100 sec
5
–
–
12
100 sec

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

bench press

5 sets

Chest press machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

Chest press machine

3×8

Low chest fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

Low chest fly

3×8

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec

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

Ez bar curl

3×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

Cable crunch

3×8

Weighted pushups

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
100 sec
2
@RPE9
85 lbs
8
100 sec
3
@RPE9
85 lbs
8
100 sec

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

Weighted pushups

3×8

Legs, glutes

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec
4
@RPE9
115 lbs
8
100 sec
5
–
–
12
100 sec

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

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

leg curl

3×8

One-leg knee extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

One-leg knee extension

3×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec

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

hip thrust

3×8

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

Seated calf raise

3×8

One-leg press machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

One-leg press machine

3×8

Back, shoulder, triceps

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec
4
@RPE9
115 lbs
8
100 sec
5
–
–
12
100 sec

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

deadlift

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

lat pulldown

3×8

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
100 sec
2
@RPE9
115 lbs
8
100 sec
3
@RPE9
115 lbs
8
100 sec

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

bent over row

3×8

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE9
19 lbs
8
100 sec

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

seated shoulder press

3×8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

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

triceps extension

3×8

diagonal raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE9
19 lbs
8
100 sec
3
@RPE9
19 lbs
8
100 sec

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

diagonal raise

3×8