Workout Routine

Free

SST2

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
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High
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Workouts

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
60 sec
2
@RPE9
18 lbs
10
60 sec
3
@RPE9
18 lbs
10
60 sec

bench press

3×10

Incline cable chest press

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

Incline cable chest press

3×12

Hammer strength high low

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

Hammer strength high low

3×10

Hammer strength iso row

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

Hammer strength iso row

3×12

Machine shoulder press

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

Machine shoulder press

3×12

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
60 sec
2
@RPE9
18 lbs
10
60 sec
3
@RPE9
18 lbs
10
60 sec

overhead triceps extensions

3×10

Machine bicep curl

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

Machine bicep curl

3×10

side lateral raise

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

side lateral raise

3×12

Lower

leg extension

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
4
@RPE8
28 lbs
12
60 sec

leg extension

4×12

Wighted sit wall

Set
Time
Rest time
1
100 sec
60 sec
2
100 sec
60 sec
3
100 sec
60 sec
4
30 sec
60 sec

Wighted sit wall

4 sets

Standing adductor band

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Standing adductor band

4×12

Dumbbell setup

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
60 sec
2
@RPE9
16 lbs
12
60 sec
3
@RPE9
16 lbs
12
60 sec
4
@RPE9
16 lbs
12
60 sec

Dumbbell setup

4×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
100 lbs
12
60 sec
2
@RPE9
100 lbs
12
60 sec
3
@RPE9
100 lbs
12
60 sec
4
@RPE9
100 lbs
12
60 sec

calf raise

4×12

Cable Russian twists

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

Cable Russian twists

3×15

Push

Flat dumbbells chest press

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

Flat dumbbells chest press

3×12

Barbell incline chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
105 lbs
10
60 sec
2
@RPE9
105 lbs
10
60 sec
3
@RPE9
105 lbs
10
60 sec

Barbell incline chest press

3×10

Incline chest fly

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

Incline chest fly

3×12

Military shoulder press

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

Military shoulder press

3×12

Side lateral cable

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

Side lateral cable

3×12

Incline bench triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
60 sec
2
@RPE9
18 lbs
10
60 sec
3
@RPE9
18 lbs
10
60 sec

Incline bench triceps extension

3×10

Triceps push down v.grip

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

Triceps push down v.grip

3×10

Plams-up barbell wrist curl

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

Plams-up barbell wrist curl

2×12

Pull

V-bar pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
60 sec
2
@RPE9
32 lbs
10
60 sec
3
@RPE9
32 lbs
10
60 sec
4
@RPE6
20
60 sec

V-bar pulldown

4 sets

bent over row

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

bent over row

3×12

Wide seated row

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

Wide seated row

3×12

Dumbbell rear delt

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

Dumbbell rear delt

3×12

Cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
60 sec
2
@RPE10
35 lbs
8
60 sec
3
@RPE10
35 lbs
8
60 sec
4
@RPE10
35 lbs
8
60 sec

Cable bicep curl

4×8

Cable double biceps curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
60 sec
2
@RPE9
34 lbs
8
60 sec
3
@RPE9
34 lbs
8
60 sec

Cable double biceps curl

3×8

Dumbbell shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
60 sec
2
@RPE9
15
60 sec
3
@RPE9
15
60 sec
4
@RPE9
15
60 sec

Dumbbell shrug

4×15

Leg raises

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec

Leg raises

2×10+

Leg

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
4
@RPE8
28 lbs
12
60 sec

leg curl

4×12

Sit wall squat

Set
Time
Rest time
1
100 sec
60 sec
2
100 sec
60 sec
3
100 sec
60 sec
4
100 sec
60 sec

Sit wall squat

4×100 s

Glutes kickback machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
60 sec
2
@RPE8
15
60 sec
3
@RPE8
15
60 sec
4
@RPE8
15
60 sec

Glutes kickback machine

4×15

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
4
@RPE8
16 lbs
12
60 sec

Dumbbell Romanian deadlift

4×12

Standing machine calf raise

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

Standing machine calf raise

3×12

plank

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

plank

3×100 s

Cardio

plank

Set
Time
Rest time
1
20 sec
40 sec
2
20 sec
40 sec
3
20 sec
40 sec
4
20 sec
40 sec

plank

4×20 s

High knees march

Set
Reps
Rest time
1
15
40 sec
2
15
40 sec
3
15
40 sec
4
15
40 sec

High knees march

4×15

dead bugs

Set
Reps
Rest time
1
15
40 sec
2
15
40 sec
3
15
40 sec
4
15
40 sec

dead bugs

4×15

Floor bridge

Set
Reps
Rest time
1
15
40 sec
2
15
40 sec
3
15
40 sec
4
15
40 sec

Floor bridge

4×15

Spiderman

Set
Reps
Rest time
1
15
40 sec
2
15
40 sec
3
15
40 sec
4
15
40 sec

Spiderman

4×15