Workout Routine

Free

Upper Lower

by Karlo

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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 Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
180 sec
2
@RPE9
36 lbs
6
180 sec

Machine Press

2×6

Lat Pull Pendulum

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
180 sec
2
@RPE9
36 lbs
6
180 sec

Lat Pull Pendulum

2×6

Shoulder Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
180 sec
2
@RPE9
36 lbs
6
180 sec

Shoulder Machine Press

2×6

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
90 lbs
6
180 sec
2
@RPE9
90 lbs
6
180 sec

t-bar row

2×6

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
120 sec
2
@RPE10
38 lbs
6 +
amrap
120 sec

triceps pushdowns

2×6+

Biceps Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
120 sec
2
@RPE10
38 lbs
6 +
amrap
120 sec

Biceps Curl Machine

2×6+

Lower 1

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
120 lbs
6
180 sec
2
@RPE9
120 lbs
6
180 sec

hack squat

2×6

Smith Machine RDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
180 sec
2
@RPE9
36 lbs
6
180 sec

Smith Machine RDL

2×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
120 sec
2
@RPE9
36 lbs
6
120 sec

leg extension

2×6

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
120 sec
2
@RPE9
36 lbs
6
120 sec

Hamstring Curl

2×6

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
125 lbs
6
120 sec
2
@RPE10
125 lbs
6
120 sec

calf raise

2×6

Upper 2

Dumbbell Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20 lbs
6
180 sec
2
@RPE9
20 lbs
6
180 sec

Dumbbell Incline Bench Press

2×6

One Arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
180 sec
2
@RPE9
36 lbs
6
180 sec

One Arm Lat Pulldown

2×6

Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
120 sec

Machine Press

1×6

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
120 sec

seated cable row

1×6

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20 lbs
6
120 sec
2
@RPE9
20 lbs
6
120 sec

curl

2×6

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20 lbs
6
120 sec
2
@RPE9
20 lbs
6
120 sec

single arm triceps extension

2×6

Lower 2

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
90 lbs
6
180 sec
2
@RPE9
90 lbs
6
180 sec

leg press

2×6

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
120 lbs
6
180 sec
2
@RPE9
120 lbs
6
180 sec

hip thrust

2×6

Sissy Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6 +
amrap
120 sec

Sissy Squat

1×6+

Hamstring Seated Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6
120 sec

Hamstring Seated Curl

1×6

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
125 lbs
6
120 sec
2
@RPE10
125 lbs
6
120 sec

calf raise

2×6

Kad kod kuce radim

bench press

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

bench press

1×5