Workout Routine

Free

Upper/ Lower

by RyanMcD6

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4 Day Split

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 (Heavy Bench)

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
1 +
amrap
120 sec
2
–
–
1 +
amrap
120 sec
3
–
–
1 +
amrap
120 sec
4
–
–
1 +
amrap
120 sec

pullup

4×1+

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
125 lbs
5
180 sec
2
@RPE9
125 lbs
5
180 sec
3
@RPE9
125 lbs
5
180 sec
4
@RPE9
125 lbs
5
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

4×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
120 sec
2
@RPE9
18 lbs
10
120 sec
3
@RPE9
18 lbs
10
120 sec
4
@RPE9
18 lbs
10
120 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

4×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE9
32 lbs
10
100 sec
3
@RPE9
32 lbs
10
100 sec
4
@RPE9
32 lbs
10
100 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 %

seated cable row

4×10

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec
4
@RPE9
29 lbs
12
90 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 %

cable lateral raise

4×12

Cable Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec
4
@RPE9
29 lbs
12
90 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 %

Cable Rear Delt Fly

4×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
60 sec
2
@RPE9
16 lbs
12
60 sec
3
@RPE9
16 lbs
12
60 sec
4
@RPE9
16 lbs
12
60 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 %

triceps extension

4×12

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
90 sec
2
@RPE9
16 lbs
12
90 sec
3
@RPE9
16 lbs
12
90 sec
4
@RPE9
16 lbs
12
90 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 %

seated incline curl

4×12

Upper 2 (Heavy Row)

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
1 +
amrap
120 sec
2
–
–
1 +
amrap
120 sec
3
–
–
1 +
amrap
120 sec
4
–
–
1 +
amrap
120 sec

chinup

4×1+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
1 +
amrap
120 sec
2
–
–
1 +
amrap
120 sec
3
–
–
1 +
amrap
120 sec
4
–
–
1 +
amrap
120 sec

dip

4×1+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
21 lbs
5
180 sec
2
@RPE9
21 lbs
5
180 sec
3
@RPE9
21 lbs
5
180 sec
4
@RPE9
21 lbs
5
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 %

single arm row

4×5

Kneeling Lat Pull-down

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec
4
@RPE9
29 lbs
12
120 sec

Kneeling Lat Pull-down

4×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
120 sec
2
@RPE9
19 lbs
8
120 sec
3
@RPE9
19 lbs
8
120 sec
4
@RPE9
19 lbs
8
120 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 %

seated shoulder press

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
60 sec
2
@RPE9
16 lbs
12
60 sec
3
@RPE9
16 lbs
12
60 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 %

lateral raise

3×12

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
90 sec
2
@RPE9
16 lbs
12
90 sec
3
@RPE9
16 lbs
12
90 sec
4
@RPE9
16 lbs
12
90 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 %

fly

4×12

Lower 1 (Heavy Squat)

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
125 lbs
5
180 sec
2
@RPE9
125 lbs
5
180 sec
3
@RPE9
125 lbs
5
180 sec
4
@RPE9
125 lbs
5
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

4×5

Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
120 sec
2
@RPE9
18 lbs
10
120 sec
3
@RPE9
18 lbs
10
120 sec
4
@RPE9
18 lbs
10
120 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 %

Romanian Deadlift

4×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
70 lbs
12
120 sec
2
@RPE9
70 lbs
12
120 sec
3
@RPE9
70 lbs
12
120 sec
4
@RPE9
70 lbs
12
120 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 %

leg press

4×12

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
80 lbs
10
120 sec
2
@RPE9
80 lbs
10
120 sec
3
@RPE9
80 lbs
10
120 sec
4
@RPE9
80 lbs
10
120 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 %

glute ham raise

4×10

Single Leg Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec
4
@RPE9
29 lbs
12
90 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 %

Single Leg Leg Extension

4×12

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE9
29 lbs
12
90 sec
4
@RPE9
29 lbs
12
90 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 %

Seated Calf Raise

4×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
60 sec
2
@RPE9
15
60 sec
3
@RPE9
15
60 sec
4
@RPE9
15
60 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 %

Cable crunch

4×15

Wood Chop

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
60 sec
2
@RPE9
15
60 sec
3
@RPE9
15
60 sec
4
@RPE9
15
60 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 %

Wood Chop

4×15