Workout Routine

Free

Upper Lower 4 Day Heavy/AMRAP

by BrendonBaker

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4 Day split, hitting low but heavy volume early week, then medium AMRAP volume later in the 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

Upper - Heavy

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
145 lbs
1
200 sec
2
80% TM
120 lbs
3 +
amrap
200 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

bench press

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
43 lbs
1
200 sec
2
80% TM
36 lbs
3 +
amrap
200 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

seated cable row

2 sets

Arnold Press Split Kneel

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
24 lbs
1
150 sec
2
80% TM
20 lbs
3 +
amrap
150 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Arnold Press Split Kneel

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
44 lbs
1
150 sec
2
80% TM
36 lbs
3 +
amrap
150 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

lat pulldown

2 sets

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
38 lbs
5
100 sec
2
80% TM
36 lbs
5 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Cable Bicep Curl

2×5+

Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
38 lbs
5
150 sec
2
80% TM
36 lbs
5 +
amrap
150 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Cable Tricep Extension

2×5+

Lower - Heavy

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
145 lbs
1
200 sec
2
80% TM
120 lbs
3 +
amrap
200 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

deadlift

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
110 lbs
1
200 sec
2
80% TM
90 lbs
3 +
amrap
200 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

leg press

2 sets

Calf Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
95 lbs
5
200 sec
2
80% TM
90 lbs
8 +
amrap
200 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Calf Press

2 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
21 lbs
5
150 sec
2
80% TM
20 lbs
5 +
amrap
150 sec

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

single arm, single leg romanian dead lift

2×5+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
125 lbs
5
150 sec
2
80% TM
120 lbs
5 +
amrap
150 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Back Extension

2×5+

Tall Kneeling Cable Crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
38 lbs
5
150 sec
2
80% TM
36 lbs
5 +
amrap
150 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Tall Kneeling Cable Crunch

2×5+

Upper - AMRAP

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6 +
amrap
150 sec
2
75% 1RM
115 lbs
6 +
amrap
150 sec

bench press

2×6+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
6 +
amrap
150 sec
2
75% 1RM
34 lbs
6 +
amrap
150 sec

seated cable row

2×6+

Arnold Press Split Kneel

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
6 +
amrap
150 sec
2
75% 1RM
19 lbs
6 +
amrap
150 sec

Arnold Press Split Kneel

2×6+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
6 +
amrap
150 sec
2
75% 1RM
34 lbs
6 +
amrap
150 sec

lat pulldown

2×6+

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
6 +
amrap
100 sec

Cable Bicep Curl

1×6+

Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
6 +
amrap
100 sec

Cable Tricep Extension

1×6+

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
6 +
amrap
100 sec

Cable Bicep Curl

1×6+

Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
6 +
amrap
100 sec

Cable Tricep Extension

1×6+

Lower - AMRAP

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6 +
amrap
150 sec
2
75% 1RM
115 lbs
6 +
amrap
150 sec

deadlift

2×6+

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
6 +
amrap
200 sec
2
75% 1RM
85 lbs
6 +
amrap
200 sec

leg press

2×6+

Calf Press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
6 +
amrap
150 sec
2
75% 1RM
85 lbs
6 +
amrap
150 sec

Calf Press

2×6+

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
6 +
amrap
150 sec
2
75% 1RM
19 lbs
6 +
amrap
150 sec

single arm, single leg romanian dead lift

2×6+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6 +
amrap
100 sec

Back Extension

1×6+

Tall Kneeling Cable Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
6 +
amrap
100 sec

Tall Kneeling Cable Crunch

1×6+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6 +
amrap
100 sec

Back Extension

1×6+

Tall Kneeling Cable Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
6 +
amrap
100 sec

Tall Kneeling Cable Crunch

1×6+