Workout Routine

Free

TIME-EFFICIENT TRAINING PROGRAM 0.1 (4x)

by joaoluizbarbosa

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Upper/Lower routine 4x a week

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

UPPER¹

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20 lbs
6
180 sec
2
@RPE10
18 lbs
10
180 sec

bench press

2 sets

2-grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
180 sec
2
@RPE10
31 lbs
12
180 sec

2-grip lat pulldown

2×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
180 sec
2
@RPE10
17 lbs
12
180 sec

seated shoulder press

2×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
180 sec
2
@RPE10
31 lbs
12
180 sec

seated cable row

2×12

Ez bar Skull crusher

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
180 sec
2
@RPE10
15
180 sec

Ez bar Skull crusher

2×15

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
180 sec
2
@RPE10
15
180 sec

Ez bar curl

2×15