Workout Routine

Free

The DoDo Polka ðŸĶĪ

by NuZ87

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

Workouts

W1 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
150 sec
2
75% 1RM
115 lbs
5
150 sec
3
85% 1RM
130 lbs
5 +
amrap
150 sec
4
65% 1RM
100 lbs
5
150 sec
5
65% 1RM
100 lbs
5
150 sec
6
65% 1RM
100 lbs
5
150 sec
7
65% 1RM
100 lbs
5
150 sec
8
65% 1RM
100 lbs
5 +
amrap
150 sec

bench press

8×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

incline bench press

4×12+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

dip

4×12+

W1 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
150 sec
2
75% 1RM
115 lbs
5
150 sec
3
85% 1RM
130 lbs
5 +
amrap
150 sec
4
65% 1RM
100 lbs
5
150 sec
5
65% 1RM
100 lbs
5
150 sec
6
65% 1RM
100 lbs
5
150 sec
7
65% 1RM
100 lbs
5
150 sec
8
65% 1RM
100 lbs
5 +
amrap
150 sec

deadlift

8×5+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec
4
–
–
12 +
amrap
150 sec

pullup

4×12+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

barbell row

4×12+

W1 Shoulders & Arms

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec
5
–
–
8 +
amrap
150 sec

overhead press

5×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec
4
–
–
12 +
amrap
150 sec

lateral raise

4×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

curl

4×12+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

triceps pushdowns

4×12+

W1 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
150 sec
2
75% 1RM
115 lbs
5
150 sec
3
85% 1RM
130 lbs
5 +
amrap
150 sec
4
65% 1RM
100 lbs
5
150 sec
5
65% 1RM
100 lbs
5
150 sec
6
65% 1RM
100 lbs
5
150 sec
7
65% 1RM
100 lbs
5
150 sec
8
65% 1RM
100 lbs
5 +
amrap
150 sec

squat

8×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

romanian deadlift

4×12+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
150 sec
2
–
–
24
150 sec
3
–
–
24
150 sec
4
–
–
24
150 sec

bulgarian split squat

4×24

W2 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
150 sec
2
80% 1RM
120 lbs
3
150 sec
3
90% 1RM
135 lbs
3 +
amrap
150 sec
4
70% 1RM
105 lbs
5
150 sec
5
70% 1RM
105 lbs
5
150 sec
6
70% 1RM
105 lbs
5
150 sec
7
70% 1RM
105 lbs
5
150 sec
8
70% 1RM
105 lbs
5 +
amrap
150 sec

bench press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

incline bench press

4×12+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

dip

4×12+

W2 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
150 sec
2
80% 1RM
120 lbs
3
150 sec
3
90% 1RM
135 lbs
3 +
amrap
150 sec
4
70% 1RM
105 lbs
5
150 sec
5
70% 1RM
105 lbs
5
150 sec
6
70% 1RM
105 lbs
5
150 sec
7
70% 1RM
105 lbs
5
150 sec
8
70% 1RM
105 lbs
5 +
amrap
150 sec

deadlift

8 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec
4
–
–
12 +
amrap
150 sec

pullup

4×12+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

barbell row

4×12+

W2 Shoulders & Arms

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec
5
–
–
8 +
amrap
150 sec

overhead press

5×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec
4
–
–
12 +
amrap
150 sec

lateral raise

4×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

curl

4×12+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

triceps pushdowns

4×12+

W2 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
150 sec
2
80% 1RM
120 lbs
3
150 sec
3
90% 1RM
135 lbs
3 +
amrap
150 sec
4
70% 1RM
105 lbs
5
150 sec
5
70% 1RM
105 lbs
5
150 sec
6
70% 1RM
105 lbs
5
150 sec
7
70% 1RM
105 lbs
5
150 sec
8
70% 1RM
105 lbs
5 +
amrap
150 sec

squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

romanian deadlift

4×12+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
150 sec
2
–
–
24
150 sec
3
–
–
24
150 sec
4
–
–
24
150 sec

bulgarian split squat

4×24

W3 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
150 sec
2
85% 1RM
130 lbs
3
150 sec
3
95% 1RM
145 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
75% 1RM
115 lbs
5
150 sec
5
75% 1RM
115 lbs
5
150 sec
6
75% 1RM
115 lbs
5
150 sec
7
75% 1RM
115 lbs
5
150 sec
8
75% 1RM
115 lbs
5 +
amrap
150 sec

bench press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

incline bench press

4×12+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

dip

4×12+

W3 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
150 sec
2
85% 1RM
130 lbs
3
150 sec
3
95% 1RM
145 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
75% 1RM
115 lbs
5
150 sec
5
75% 1RM
115 lbs
5
150 sec
6
75% 1RM
115 lbs
5
150 sec
7
75% 1RM
115 lbs
5
150 sec
8
75% 1RM
115 lbs
5 +
amrap
150 sec

deadlift

8 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec
4
–
–
12 +
amrap
150 sec

pullup

4×12+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

barbell row

4×12+

W3 Shoulders & Arms

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec
5
–
–
8 +
amrap
150 sec

overhead press

5×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec
4
–
–
12 +
amrap
150 sec

lateral raise

4×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

curl

4×12+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

triceps pushdowns

4×12+

W3 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
150 sec
2
85% 1RM
130 lbs
3
150 sec
3
95% 1RM
145 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
75% 1RM
115 lbs
5
150 sec
5
75% 1RM
115 lbs
5
150 sec
6
75% 1RM
115 lbs
5
150 sec
7
75% 1RM
115 lbs
5
150 sec
8
75% 1RM
115 lbs
5 +
amrap
150 sec

squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12 +
amrap
150 sec

romanian deadlift

4×12+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
150 sec
2
–
–
24
150 sec
3
–
–
24
150 sec
4
–
–
24
150 sec

bulgarian split squat

4×24

The Tren Beaver Polka 💉ðŸĶŦ

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8 +
amrap
120 sec

squat

4×8+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8 +
amrap
120 sec

bench press

4×8+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8 +
amrap
120 sec

deadlift

4×8+