Workout Routine

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Reddit Recommended Routine

by sahaankit796

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3 day Workout Split recommended by r/bwf

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-up + Squat

Active Hang

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

Active Hang

3×6+

Split Squat

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5 +
amrap
90 sec

Split Squat

3×5+

hanging leg raises

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8 +
amrap
60 sec

hanging leg raises

3×8+

Dip + Hinge

Parallel Bar Support Holds

Set
Time
Rest time
1
10 sec
90 sec
2
10 sec
90 sec
3
10 sec
90 sec

Parallel Bar Support Holds

3×10 s

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
90 sec
2
@RPE8
110 lbs
8
90 sec
3
@RPE10
120 lbs
8 +
amrap
90 sec

romanian deadlift

3×8+

hanging leg raises

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8 +
amrap
60 sec

hanging leg raises

3×8+

Rows + Pushups

Horizontal Rows

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

Horizontal Rows

3×6+

push-ups

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5 +
amrap
90 sec

push-ups

3×5+

hanging leg raises

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8 +
amrap
60 sec

hanging leg raises

3×8+