Workout Routine

Free

Tor B

by torberglund

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Bigger, better, stronger

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

A

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
180 sec
2
@RPE7
105 lbs
8
180 sec
3
@RPE8
110 lbs
8
180 sec
4
@RPE8
110 lbs
8
180 sec
5
@RPE8
110 lbs
8
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 %

squat

5×8

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
180 sec
2
@RPE7
105 lbs
8
180 sec
3
@RPE8
110 lbs
8
180 sec
4
@RPE8
110 lbs
8
180 sec
5
@RPE8
110 lbs
8
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 %

military press

5×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
12
180 sec
2
@RPE7
90 lbs
12
180 sec
3
@RPE8
95 lbs
12
180 sec
4
@RPE7
90 lbs
12
180 sec
5
@RPE7
90 lbs
12
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 %

deadlift

5×12

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec
3
–
–
5 +
amrap
180 sec

chinup

3×5+

B

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
180 sec
2
@RPE7
105 lbs
8
180 sec
3
@RPE8
110 lbs
8
180 sec
4
@RPE8
110 lbs
8
180 sec
5
@RPE8
110 lbs
8
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 %

squat

5×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
180 sec
2
@RPE7
105 lbs
8
180 sec
3
@RPE8
110 lbs
8
180 sec
4
@RPE8
110 lbs
8
180 sec
5
@RPE8
110 lbs
8
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

5×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
12
180 sec
2
@RPE7
90 lbs
12
180 sec
3
@RPE8
95 lbs
12
180 sec
4
@RPE8
95 lbs
12
180 sec
5
@RPE8
95 lbs
12
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 %

deadlift

5×12

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec
3
–
–
5 +
amrap
180 sec

chinup

3×5+

C

bicycle crunches

Set
Reps
Rest time
1
7 +
amrap
100 sec

bicycle crunches

1×7+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16
180 sec
2
@RPE9
16
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

lat pulldown

2×16

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
5 +
amrap
180 sec
2
63% 1RM
16 lbs
12
180 sec
3
63% 1RM
16 lbs
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

incline bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec
3
–
–
5 +
amrap
180 sec

dip

3×5+