Workout Routine

Free

RPE 3 times a week Bulking

by Laney

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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

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec

squat

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec

bench press

3×5

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-8
100 sec
2
–
–
6-8
100 sec

Double Progression: Work within 6-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 15 lbs.

straight leg deadlift

2×6

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
60 sec
2
85% 1RM
38 lbs
8 +
amrap
60 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

triceps pushdowns

2×8+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
12
100 sec
2
90% 1RM
135 lbs
8 +
amrap
100 sec
3
80% 1RM
120 lbs
12 +
amrap
100 sec

calf raise

3 sets

Workout 2

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec

trap bar deadlift

3×5

chinup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
90 lbs
5
100 sec
2
50% 1RM
55 lbs
5
100 sec
3
50% 1RM
55 lbs
5
100 sec

chinup

3×5

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-8
100 sec
2
–
–
6-8
100 sec

Double Progression: Work within 6-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 15 lbs.

Belt Squat

2×6

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
100 sec
2
90% 1RM
41 lbs
8 +
amrap
100 sec
3
80% 1RM
36 lbs
8 +
amrap
100 sec

Cable Curl

3×8+

neck curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
100 sec
2
–
–
10-12
100 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 10 lbs.

neck curl

2×10

Workout 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec

overhead press

3×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
36 lbs
5
100 sec
2
75% 1RM
34 lbs
5
100 sec
3
75% 1RM
34 lbs
5
100 sec

seated cable row

3×5

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-98
100 sec
2
–
–
6-98
100 sec

Double Progression: Work within 6-98 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 15 lbs.

close-grip bench press

2×6

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-8
100 sec
2
–
–
6-8
100 sec

Double Progression: Work within 6-8 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 17 lbs.

close grip lat pulldown

2×6

L-Fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
100 sec

L-Fly

1×12