Workout Routine

Free

The BodyB Program #1

by theBarracuda

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Duration: 5 weeks, first week deload (reduced intensity/volume). Intensity: RPE 8.5 (1–2 reps left in the tank). Rep Ranges: 8 reps: 6–8 reps, 10 reps: 8–10 reps, 12 reps: 10–12 reps, More than 12 reps: 12–20 reps.

Starting TM is 70% of 1RM.

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

Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
115 lbs
8
180 sec
2
@RPE8.5
115 lbs
8
180 sec
3
@RPE10
120 lbs
8
180 sec

Incline Bench Press

3×8

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
60 sec
2
@RPE10
33 lbs
10
60 sec

Pec Deck

2×10

Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
120 sec
2
@RPE8.5
31 lbs
10
120 sec
3
@RPE10
33 lbs
10
120 sec

Wide-Grip Lat Pulldown

3×10

High-Cable Lateral Raise (1-Arm x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
60 sec
2
@RPE10
33 lbs
10
60 sec

High-Cable Lateral Raise (1-Arm x2)

2×10

Smith Machine Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
115 lbs
8
120 sec
2
@RPE10
120 lbs
8
0 sec
3
–
–
2 +
amrap
120 sec

Smith Machine Row

3 sets

Overhead Triceps Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
60 sec
2
@RPE10
33 lbs
10
60 sec

Overhead Triceps Cable Extension

2×10

Bayesian Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
60 sec
2
@RPE10
33 lbs
10
60 sec

Bayesian Cable Curl

2×10

Lower

Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
60 sec
2
@RPE10
33 lbs
10
0 sec
3
–
–
2 +
amrap
60 sec

Leg Curl

3 sets

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
85 lbs
8
180 sec
2
@RPE8.5
85 lbs
8
180 sec
3
@RPE10
85 lbs
8
180 sec

Smith Machine Squat

3×8

Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
19 lbs
8
120 sec
2
@RPE8.5
19 lbs
8
120 sec
3
@RPE10
20 lbs
8
120 sec

Romanian Deadlift

3×8

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
60 sec
2
@RPE10
33 lbs
10
60 sec

Leg Extension

2×10

Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
34 lbs
8
60 sec
2
@RPE10
35 lbs
8
60 sec

Toe Press

2×8

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
60 sec
2
@RPE10
33 lbs
10
60 sec

Machine Crunch

2×10

Pull

Neutral-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
120 sec
2
@RPE10
33 lbs
10
120 sec

Neutral-Grip Lat Pulldown

2×10

Chest-Supported Machine Row (Shoulder Width, Elbows 45*)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
31 lbs
10
120 sec
2
@RPE10
33 lbs
10
120 sec

Chest-Supported Machine Row (Shoulder Width, Elbows 45*)

2×10

Neutral-Grip Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
120 sec
2
@RPE10
31 lbs
12
0 sec
3
–
–
2 +
amrap
120 sec

Neutral-Grip Seated Cable Row

3 sets

Cable Rear Delt Flye (1-Arm x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

Cable Rear Delt Flye (1-Arm x2)

2×12

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
16 lbs
12
60 sec
2
@RPE10
17 lbs
12
60 sec

shrug

2×12

EZ-Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
95 lbs
12
60 sec
2
@RPE10
100 lbs
12
57 sec

EZ-Bar Curl

2×12

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
60 sec

Preacher Curl

1×15

Push

Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
105 lbs
10
180 sec
2
@RPE8.5
105 lbs
10
180 sec
3
@RPE10
110 lbs
10
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bench Press

3×10

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
75 lbs
10
120 sec
2
@RPE10
80 lbs
10
120 sec

Machine Shoulder Press

2×10

Bottom-Half Chest Flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
16 lbs
12
60 sec
2
@RPE10
17 lbs
12
60 sec

Bottom-Half Chest Flye

2×12

High-Cable Lateral Raise (1-Arm x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

High-Cable Lateral Raise (1-Arm x2)

2×12

Overhead Triceps Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

Overhead Triceps Cable Extension

2×12

Cable Triceps Kickback (1-Arm, x2)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
60 sec

Cable Triceps Kickback (1-Arm, x2)

1×15

hanging leg raises

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

hanging leg raises

2×10

Legs

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
75 lbs
10
120 sec
2
@RPE8.5
75 lbs
10
120 sec
3
@RPE10
80 lbs
10
120 sec

Leg Press

3×10

Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
0 sec
3
–
–
2 +
amrap
60 sec

Leg Curl

3 sets

Bulgarian Split Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
17 lbs
10
120 sec
2
@RPE10
18 lbs
10
120 sec

Bulgarian Split Squat

2×10

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

Leg Extension

2×12

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

Hip Adduction

2×12

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

Hip Abduction

2×12

Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
29 lbs
12
60 sec
2
@RPE10
31 lbs
12
60 sec

Toe Press

2×12