Workout Routine

Free

Strength full body

by Legocooy

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Targeted muscles
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back
Click a muscle to see how much a workout targets it
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Light
Moderate
High
Very High

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
90% 1RM
135 lbs
5
100 sec

squat

3×5

clean

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
90% 1RM
135 lbs
5
100 sec

clean

3×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
90% 1RM
135 lbs
5
100 sec

barbell row

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
5
100 sec
2
80% 1RM
20 lbs
5
100 sec
3
90% 1RM
23 lbs
5
100 sec

bench press

3×5

dip

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

dip

3×5

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
90% 1RM
135 lbs
5
100 sec

bench press

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
90% 1RM
135 lbs
5
100 sec

deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
90% 1RM
135 lbs
5
100 sec

overhead press

3×5

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
5
100 sec
2
80% 1RM
20 lbs
5
100 sec
3
90% 1RM
23 lbs
5
100 sec

bulgarian split squat

3×5

pullup

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

pullup

3×5