Workout Routine

Free

updated upper lower

by Jbromnick

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0-2rir all sets upper lower rest upper lower rest rest

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

Upper 1

machine flat press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
38 lbs
5
100 sec

machine flat press

1×5

incline machine press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
38 lbs
5
100 sec

incline machine press

1×5

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20 lbs
6
100 sec

chest supported rows

1×6

machine shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
38 lbs
5
100 sec

machine shoulder press

1×5

reverse peck deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
35 lbs
7
100 sec

reverse peck deck

1×7

weighted dips (tricep focus)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20 lbs
7
100 sec

weighted dips (tricep focus)

1×7

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
100 sec

lat pulldown

1×6

machine lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
38 lbs
5
100 sec

machine lateral raise

1×5

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
120 lbs
6
100 sec

preacher curl

1×6

Lower 1

seated hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
35 lbs
6
100 sec

seated hamstring curl

1×6

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
21 lbs
5
100 sec

bulgarian split squat

1×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
100 sec

romanian deadlift

1×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
100 sec

leg extension

1×6

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abs

1×5

upper 2

reverse grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
100 sec

reverse grip lat pulldown

1×6

incline machine press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
100 sec

incline machine press

1×6

chest supported upper row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
100 sec

chest supported upper row

1×6

Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
100 sec

Cable Chest Fly

1×6

machine shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
38 lbs
5
100 sec

machine shoulder press

1×5

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
35 lbs
6
100 sec

tricep pushdown

1×6

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
100 sec

Cable Bicep Curl

1×6

machine lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec

machine lateral raise

1×8

reverse peck deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
100 sec

reverse peck deck

1×6

lower 2

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec

lunge

1×8

seated hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
100 sec

seated hamstring curl

1×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
35 lbs
6
100 sec

leg extension

1×6

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abs

1×5