Workout Routine

Free

Tran

by Gejl1961

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Starting TM is 80% 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

Skub 1 // Squat

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
5
100 sec
2
100% TM
120 lbs
5
100 sec
3
95% TM
115 lbs
5
100 sec
4
90% TM
110 lbs
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

bench press

4×5

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
70 lbs
5
100 sec
2
100% TM
120 lbs
5
100 sec
3
90% TM
110 lbs
5
100 sec
4
80% TM
95 lbs
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

squat

4×5

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20 lbs
8
100 sec
2
100% TM
20 lbs
8
100 sec
3
100% TM
20 lbs
8
100 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 4 lbs.

seated overhead press

3×8

Overhead Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
10
100 sec
2
100% TM
36 lbs
10
100 sec
3
100% TM
36 lbs
10
100 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 11 lbs.

Overhead Cable Tricep Extension

3×10

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
8
100 sec
2
100% TM
36 lbs
8
100 sec
3
100% TM
36 lbs
8
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 11 lbs.

cable crossover

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
12
100 sec
2
100% TM
36 lbs
12
100 sec
3
100% TM
36 lbs
12
100 sec

cable lateral raise

3×12

Skub 2 // Leg press

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
100 sec
2
100% TM
120 lbs
5
100 sec
3
95% TM
115 lbs
5
100 sec
4
90% TM
110 lbs
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

bench press

4×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
90 lbs
10
100 sec
2
100% TM
90 lbs
10
100 sec
3
100% TM
90 lbs
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 10 lbs.

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

leg press

3×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20 lbs
8
100 sec
2
100% TM
20 lbs
8
100 sec
3
100% TM
20 lbs
8
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 4 lbs.

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

seated overhead press

3×8

Overhead Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
10
100 sec
2
100% TM
36 lbs
10
100 sec
3
100% TM
36 lbs
10
100 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 11 lbs.

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

Overhead Cable Tricep Extension

3×10

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
8
100 sec
2
100% TM
36 lbs
8
100 sec
3
100% TM
36 lbs
8
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 11 lbs.

cable crossover

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
12
100 sec
2
100% TM
36 lbs
12
100 sec
3
100% TM
36 lbs
12
100 sec

cable lateral raise

3×12

Træk 1 // Pull-up

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
100 sec
2
100% TM
120 lbs
5
100 sec
3
95% TM
115 lbs
5
100 sec
4
90% TM
110 lbs
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

deadlift

4×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
90 lbs
4
100 sec
2
@RPE8
90 lbs
4
100 sec
3
@RPE8
90 lbs
4
100 sec
4
@RPE8
90 lbs
4
100 sec
5
@RPE8
90 lbs
4
100 sec

pullup

5×4

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
120 lbs
8
100 sec
2
100% TM
120 lbs
8
100 sec
3
100% TM
120 lbs
8
100 sec

Overload: After 5 successful sessions, Training Max will be suggested to increase by 10 lbs.

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

cambered bar curl

3×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
120 lbs
8
100 sec
2
90% TM
110 lbs
8
100 sec
3
90% TM
110 lbs
8
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

barbell row

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
100 sec
2
100% TM
36 lbs
15
100 sec
3
100% TM
36 lbs
15
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 11 lbs.

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

face pull

3×15

Træk 2 // Lat maskine

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
60 lbs
5
100 sec
2
100% TM
120 lbs
5
100 sec
3
90% TM
110 lbs
5
100 sec
4
80% TM
95 lbs
5
100 sec

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

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

deadlift

4×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
8
100 sec
2
100% TM
36 lbs
8
100 sec
3
100% TM
36 lbs
8
100 sec

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

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

lat pulldown

3×8

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
120 lbs
8
100 sec
2
100% TM
120 lbs
8
100 sec
3
100% TM
120 lbs
8
100 sec

Overload: After 5 successful sessions, Training Max will be suggested to increase by 10 lbs.

cambered bar curl

3×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
120 lbs
8
100 sec
2
90% TM
110 lbs
8
100 sec
3
90% TM
110 lbs
8
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

barbell row

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
100 sec
2
100% TM
36 lbs
15
100 sec
3
56% TM
20 lbs
15
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 11 lbs.

face pull

3×15