Workout Routine

Free

SST

by Ahmedsaber

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Upper lower push pull leg

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

Upper day

Reverse grip pull down

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Reverse grip pull down

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

seated cable row

3×12

Machine chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Machine chest press

3×12

Machine chest fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Machine chest fly

3×12

Machine shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Machine shoulder press

3×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
120 sec
2
@RPE9
16 lbs
12
120 sec
3
@RPE9
16 lbs
12
120 sec

side lateral raise

3×12

Cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Cable bicep curl

3×12

Cable rope tricep

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Cable rope tricep

3×12

Lower

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE8
28 lbs
12
120 sec

leg extension

3×12

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
120 sec
2
@RPE8
95 lbs
12
120 sec
3
@RPE8
95 lbs
12
120 sec

hack squat

3×12

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
60 sec
2
@RPE8
28 lbs
12
60 sec
3
@RPE8
28 lbs
12
60 sec

Seated leg curl

3×12

Machine thigh adductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE8
28 lbs
12
120 sec

Machine thigh adductor

3×12

Wighted sit wall

Set
Time
Rest time
1
20 sec
60 sec
2
20 sec
60 sec
3
20 sec
60 sec

Wighted sit wall

3×20 s

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
60 sec
2
@RPE8
15
60 sec
3
@RPE8
15
60 sec

Seated calf raise

3×15

dead bugs

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

dead bugs

3×15

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3×30 s

PUSH

Hammer strength incline chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Hammer strength incline chest press

3×12

Smith machine incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
120 sec
2
@RPE9
32 lbs
10
120 sec
3
@RPE9
32 lbs
10
120 sec

Smith machine incline bench press

3×10

Flat dumbbells chest fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
120 sec
2
@RPE9
16 lbs
12
120 sec
3
@RPE9
16 lbs
12
120 sec

Flat dumbbells chest fly

3×12

Dumbbell shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
120 sec
2
@RPE9
16 lbs
12
120 sec
3
@RPE9
16 lbs
12
120 sec

Dumbbell shoulder press

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
120 sec
2
@RPE9
16 lbs
12
120 sec
3
@RPE9
16 lbs
12
120 sec

lateral raise

3×12

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE9
15
120 sec
3
@RPE9
15
120 sec

overhead triceps extensions

3×15

Triceps push down v.grip

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Triceps push down v.grip

3×12

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
120 sec
2
@RPE9
16 lbs
12
120 sec
3
@RPE9
16 lbs
12
120 sec

triceps kickback

3×12

Pull

Wide grip pull down

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Wide grip pull down

3×12

Wide seated row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Wide seated row

3×12

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
120 sec
2
@RPE9
16 lbs
12
120 sec
3
@RPE9
16 lbs
12
12 sec

dumbbell row

3×12

Cable face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec

Cable face pull

3×12

Dumbbell shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
120 sec
2
@RPE9
16 lbs
12
120 sec
3
@RPE9
16 lbs
12
120 sec

Dumbbell shrug

3×12

Standing Alternating dumbell curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
120 sec
2
@RPE9
16 lbs
12
120 sec
3
@RPE9
16 lbs
12
120 sec

Standing Alternating dumbell curl

3×12

Machine bicep curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
0 sec
2
@RPE9
29 lbs
12
0 sec
3
@RPE9
29 lbs
12
0 sec

Machine bicep curl

3×12

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
100 lbs
12
120 sec
2
@RPE9
100 lbs
12
120 sec
3
@RPE9
100 lbs
12
120 sec

reverse curl

3×12

Leg

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE8
28 lbs
12
120 sec

leg curl

3×12

Wighted sit wall

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

Wighted sit wall

3×30 s

Single leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE8
28 lbs
12
120 sec

Single leg extension

3×12

Dumbbell Romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
60 sec
2
@RPE8
16 lbs
12
60 sec
3
@RPE8
16 lbs
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

Dumbbell Romanian deadlift

3×12

Single leg kick back

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE8
28 lbs
12
120 sec

Single leg kick back

3×12

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
60 sec
2
@RPE8
16 lbs
12
60 sec
3
@RPE8
16 lbs
12
60 sec

Seated calf raise

3×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
60 sec
2
@RPE9
29 lbs
12
60 sec
3
@RPE9
29 lbs
12
60 sec

Cable crunch

3×12

Dumbbell side bend

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
0 sec
2
@RPE9
16 lbs
12
0 sec
3
@RPE9
16 lbs
12
0 sec

Dumbbell side bend

3×12