Workout Routine

Free

The new plan

by Dkulchar

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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

Workout 1

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

bulgarian split squat

2×8

Quad Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec

Quad Extension

2×10

Back Extension

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Back Extension

3×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

close-grip bench press

3×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bent over row

3×10

plank

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

plank

3×40 s

Workout 2

Walking Dumbbell Lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16
100 sec
2
@RPE7
16
100 sec

Walking Dumbbell Lunge

2×16

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

goblet squat

2×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

romanian deadlift

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

overhead press

3×10

Lat Pulldown Pronated Grip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Lat Pulldown Pronated Grip

3×10

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec
5
30 sec
100 sec
6
30 sec
100 sec

side plank

6×30 s