Workout Routine

Free

RTSF

by Halfer

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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
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

squat

5×15

Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Walking Lunges

4×10

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Straight leg deadlift

4×10

Calves on Leg Press

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

Calves on Leg Press

5×15

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec

bench press

3×11

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec

close grip lat pulldown

3×11

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec

overhead press

3×11

Single Arm Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Single Arm Cable Row

4×5

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

EZ Bar Curl

4×11

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

tricep pushdown

4×11

Workout 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec
5
–
–
11
100 sec

deadlift

5×11

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

front squat

4×11

Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

Walking Lunges

4×20

Calves on Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
100 sec
2
–
–
14
100 sec
3
–
–
14
100 sec
4
–
–
14
100 sec
5
–
–
14
100 sec

Calves on Leg Press

5×14

Workout 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec
5
–
–
11
100 sec

bench press

5×11

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec
3
–
–
9
100 sec

seated overhead press

3×9

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

incline bench press

3×6

Incline EZ Bar Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

Incline EZ Bar Tricep Extension

4×11

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec

EZ Bar Curl

3×11

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

tricep pushdown

3×12

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec

fly

2×11

Workout 5

Assisted pull ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Assisted pull ups

3×10

Wide Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

Wide Grip Lat Pulldown

4×11

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

close grip lat pulldown

3×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

single arm row

3×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec

rear delt fly

3×11

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

curl

4×11

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

shrug

3×10