Workout Routine

Free

Upper lower

by Kajokas

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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
Unaffacted
Light
Moderate
High
Very High

Workouts

UPPER I

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
100 sec

bench press

1×1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
100 sec
2
85% 1RM
130 lbs
3
100 sec
3
85% 1RM
130 lbs
3
100 sec

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

bench press

3×3

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE8
17 lbs
10
100 sec
4
@RPE8
17 lbs
10
100 sec

chest supported rows

4×10

military press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
70% 1RM
105 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

military press

2×10

lateral raise

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

lateral raise

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec

lat pulldown

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
100 sec
2
@RPE10
17 lbs
12
100 sec

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

incline bench press

2×12

seated curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
100 sec
2
@RPE10
17 lbs
12
100 sec

seated curl

2×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec

tricep pushdown

2×12

LOWER I

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
100 sec

squat

1×1

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
100 sec
2
85% 1RM
130 lbs
3
100 sec
3
85% 1RM
130 lbs
3
100 sec

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

squat

3×3

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
75% 1RM
115 lbs
6
100 sec

Paused Deadlift

3×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
110 lbs
10
100 sec
2
@RPE10
110 lbs
10
100 sec

romanian deadlift

2×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec

leg extension

2×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
100 lbs
12
100 sec
2
@RPE10
100 lbs
12
100 sec

calf raise

2×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Abs

3×10

UPPER II

pullup

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
100 lbs
2
100 sec

pullup

1×2

pullup

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
6
100 sec
2
75% 1RM
85 lbs
6
100 sec
3
75% 1RM
85 lbs
6
100 sec

pullup

3×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec

bench press

4×5

single arm row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
100 sec
2
@RPE9
18 lbs
10
100 sec
3
@RPE10
18 lbs
10
100 sec

single arm row

3×10

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
100 sec
2
@RPE9
16 lbs
12
100 sec
3
@RPE10
17 lbs
12
100 sec

Arnold Press

3×12

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
100 sec
2
@RPE10
17 lbs
12
100 sec

fly

2×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec

rear delt fly

2×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
17 lbs
12
100 sec
2
@RPE10
17 lbs
12
100 sec

hammer curl

2×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
75 lbs
12
100 sec
2
@RPE10
75 lbs
12
100 sec

overhead triceps extension

2×12

LOWER II

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
100 sec

deadlift

1×1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
100 sec
2
85% 1RM
130 lbs
3
100 sec
3
85% 1RM
130 lbs
3
100 sec

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

deadlift

3×3

Paused Squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6
100 sec
2
70% 1RM
105 lbs
6
100 sec
3
70% 1RM
105 lbs
6
100 sec

Paused Squat

3×6

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
@RPE10
31 lbs
12
100 sec

leg curl

2×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
80 lbs
10
100 sec
2
@RPE10
80 lbs
10
100 sec

leg press

2×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
80 lbs
10
100 sec
2
@RPE10
80 lbs
10
100 sec

calf raise

2×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Abs

3×10