Workout Routine

Free

Transformation Weeks 1-2

by dburdin

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Do this for the first 2 weeks

Starting TM is 85% 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

Warm Up

Walking; Treadmill

Set
Time
Rest time
1
10 sec
0 sec

Walking; Treadmill

1×10 s

Arm Swings (per side)

Set
Reps
Rest time
1
10
0 sec

Arm Swings (per side)

1×10

Arm Circles (Per Side)

Set
Reps
Rest time
1
10
0 sec

Arm Circles (Per Side)

1×10

Front-To-Back Leg Swings (Per Side)

Set
Reps
Rest time
1
10
0 sec

Front-To-Back Leg Swings (Per Side)

1×10

Side-To-Side Leg Swings (Per Side)

Set
Reps
Rest time
1
10
0 sec

Side-To-Side Leg Swings (Per Side)

1×10

Upper (Strength Focus)

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
55 lbs
10
100 sec
2
65% TM
85 lbs
6
100 sec
3
85% TM
110 lbs
4
100 sec
4
@RPE7
105 lbs
8
180 sec

incline bench press

4 sets

pec deck

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE7
29 lbs
10
120 sec

pec deck

3 sets

WIDE-GRIP LAT PULLDOWN

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE6
28 lbs
10
120 sec

WIDE-GRIP LAT PULLDOWN

3 sets

HIGH CABLE LATERAL RAISE

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE6
28 lbs
10
120 sec

HIGH CABLE LATERAL RAISE

3 sets

Single Arm DB Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
10
100 sec
2
70% TM
15 lbs
6
100 sec
3
@RPE6
17 lbs
8
120 sec

Single Arm DB Row

3 sets

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
60% TM
23 lbs
10
100 sec
2
@RPE7
29 lbs
10
120 sec

Cable Rope Tricep Push Down

2×10

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
13 lbs
10
100 sec
2
@RPE7
16 lbs
10
120 sec

Incline Dumbbell Curl

2×10

Lower (Strength Focus)

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE7
29 lbs
10
120 sec

Lying Leg Curl

3 sets

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
17 lbs
8
100 sec
2
60% TM
23 lbs
6
100 sec
3
75% TM
29 lbs
5
100 sec
4
85% TM
33 lbs
4
100 sec
5
@RPE6
31 lbs
8
300 sec

Smith Machine Squat

5 sets

Barbell RDL

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
8
100 sec
2
60% TM
75 lbs
6
100 sec
3
75% TM
95 lbs
5
100 sec
4
85% TM
110 lbs
4
100 sec
5
@RPE6
100 lbs
8
180 sec

Barbell RDL

5 sets

Leg Extention

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE7
29 lbs
10
120 sec

Leg Extention

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE7
32 lbs
8
120 sec

Standing Calf Raise

3 sets

Cable Crunch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
23 lbs
10
100 sec
2
@RPE7
29 lbs
10
120 sec

Cable Crunch

2×10

Push (Hypertrophy Focus)

Barbell Bench Press - Medium Grip

Set
Intensity
Weight
Reps
Rest time
1
45% TM
55 lbs
8
100 sec
2
60% TM
75 lbs
6
100 sec
3
75% TM
95 lbs
5
100 sec
4
85% TM
110 lbs
4
100 sec
5
@RPE6
95 lbs
10
300 sec

Barbell Bench Press - Medium Grip

5 sets

Seated Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
10 lbs
10
100 sec
2
65% TM
14 lbs
6
100 sec
3
85% TM
18 lbs
4
100 sec
4
@RPE6
16 lbs
10
180 sec

Seated Dumbbell Shoulder Press

4 sets

Low-to-High Cable Crossover

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE7
27 lbs
12
120 sec

Low-to-High Cable Crossover

3 sets

High-Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
23 lbs
10
100 sec
2
@RPE7
27 lbs
12
120 sec

High-Cable Lateral Raise

2 sets

Overhead Cable Triceps Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
60% TM
23 lbs
10
100 sec
2
@RPE7
27 lbs
12
120 sec

Overhead Cable Triceps Extension (Bar)

2 sets

Cable Triceps Kickback

Set
Intensity
Weight
Reps
Rest time
1
60% TM
23 lbs
10
100 sec
2
@RPE7
15
120 sec

Cable Triceps Kickback

2 sets

Lying Leg Raise

Set
Reps
Rest time
1
15
100 sec
2
20
120 sec

Lying Leg Raise

2 sets

Pull

Neutral-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
45% TM
17 lbs
10
100 sec
2
65% TM
25 lbs
6
100 sec
3
85% TM
33 lbs
4
100 sec
4
@RPE6
28 lbs
10
180 sec

Neutral-Grip Lat Pulldown

4 sets

Chest-Supported T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
45% TM
40 lbs
10
100 sec
2
65% TM
60 lbs
6
100 sec
3
85% TM
80 lbs
4
100 sec
4
@RPE6
70 lbs
10
180 sec

Chest-Supported T-Bar Row

4 sets

Rope Face Pull

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE7
27 lbs
12
120 sec

Rope Face Pull

3 sets

Cable Paused Shrug-In

Set
Intensity
Weight
Reps
Rest time
1
45% TM
17 lbs
10
100 sec
2
65% TM
25 lbs
6
100 sec
3
85% TM
33 lbs
4
100 sec
4
@RPE6
26 lbs
12
120 sec

Cable Paused Shrug-In

4 sets

EZ BAR CABLE CURL

Set
Intensity
Weight
Reps
Rest time
1
60% TM
23 lbs
10
100 sec
2
@RPE7
27 lbs
12
120 sec

EZ BAR CABLE CURL

2 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
23 lbs
10
100 sec
2
@RPE7
15
120 sec

Machine Preacher Curl

2 sets

Legs

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
40 lbs
10
100 sec
2
60% TM
55 lbs
6
100 sec
3
75% TM
70 lbs
5
100 sec
4
85% TM
80 lbs
4
100 sec
5
@RPE6
70 lbs
10
180 sec

Leg Press

5 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE7
27 lbs
12
120 sec

Lying Leg Curl

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
10 lbs
10
100 sec
2
65% TM
14 lbs
6
100 sec
3
85% TM
18 lbs
4
100 sec
4
@RPE6
14 lbs
12
180 sec

goblet squat

4 sets

Machine Hip Abductions

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE7
27 lbs
12
120 sec

Machine Hip Abductions

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
19 lbs
10
100 sec
2
70% TM
27 lbs
6
100 sec
3
@RPE7
27 lbs
12
120 sec

Standing Calf Raise

3 sets