Workout Routine

Free

SB BRUG

by sharpie

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go up 5 pounds every week for everything for bench day 1, the sets that don’t have intensity are LARSON. larson is 15 pounds lighter than back downs

for bench day 2, the sets that don’t have intensity are close grip. close grip is 10 lbs less than ur working sets

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

Main Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
135 lbs
1
300 sec
2
70% 1RM
105 lbs
4
300 sec
3
70% 1RM
105 lbs
4
300 sec
4
70% 1RM
105 lbs
4
300 sec
5
70% 1RM
105 lbs
4
300 sec
6
70% 1RM
105 lbs
4
300 sec
7
–
–
6
300 sec
8
–
–
6
300 sec
9
–
–
6
300 sec

bench press

9 sets

Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
4
100 sec
2
70% 1RM
105 lbs
4
100 sec
3
70% 1RM
105 lbs
4
100 sec
4
70% 1RM
105 lbs
4
100 sec
5
70% 1RM
105 lbs
4
100 sec
6
70% 1RM
105 lbs
4
100 sec

squat

6×4

Squat Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
3
100 sec
2
65% 1RM
100 lbs
7
100 sec
3
65% 1RM
100 lbs
7
100 sec
4
65% 1RM
100 lbs
7
100 sec

squat

4 sets

Bench Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
7
100 sec
2
65% 1RM
100 lbs
7
100 sec
3
65% 1RM
100 lbs
7
100 sec
4
65% 1RM
100 lbs
7
100 sec
5
–
–
6
100 sec
6
–
–
6
100 sec
7
–
–
6
100 sec

bench press

7 sets