Workout Routine

Free

Upper Lower

by angelc99

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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

Behind the back Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
60 sec
2
@RPE9
29 lbs
12
60 sec
3
@RPE10
31 lbs
12
60 sec

Behind the back Lateral Raise

3×12

Half kneeling 1-arm lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
150 sec
2
@RPE9
29 lbs
12
150 sec
3
@RPE10
31 lbs
12
150 sec

Half kneeling 1-arm lat pulldown

3×12

Bench Press (Low incline)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
150 sec
2
@RPE8
100 lbs
10
150 sec
3
@RPE9
105 lbs
10
150 sec
4
@RPE10
110 lbs
10
150 sec

Bench Press (Low incline)

4×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
150 sec
2
@RPE9
32 lbs
10
150 sec
3
@RPE10
33 lbs
10
150 sec

chest supported rows

3×10

overhead triceps extensions bar

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
150 sec
2
@RPE10
33 lbs
10
150 sec

overhead triceps extensions bar

2×10

Straight bar lat prayer

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
80 sec
2
@RPE9
15
80 sec
3
@RPE10
15
80 sec

Straight bar lat prayer

3×15

Pec Deck w/integrated partials

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
80 sec
2
@RPE8
15
80 sec
3
@RPE10
15
80 sec

Pec Deck w/integrated partials

3×15

Lower 1

Single leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
150 sec
2
@RPE9
32 lbs
10
150 sec
3
@RPE10
33 lbs
10
150 sec

Single leg curl

3×10

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
80 sec
2
@RPE9
29 lbs
12
80 sec
3
@RPE10
31 lbs
12
80 sec

Hip Adduction

3×12

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
130 lbs
4
240 sec
2
@RPE9
120 lbs
6
240 sec
3
@RPE9
115 lbs
8
240 sec

hack squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
80 sec
2
@RPE9
29 lbs
12
80 sec
3
@RPE10
31 lbs
12
80 sec

leg extension

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
80 sec
2
@RPE9
15
80 sec
3
@RPE10
15
80 sec

calf raise

3×15

Upper 2

Super ROM overhand cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
80 sec
2
@RPE9
29 lbs
12
80 sec
3
@RPE10
31 lbs
12
80 sec

Super ROM overhand cable row

3×12

seated shoulder press

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

seated shoulder press

3×12

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
150 sec
2
@RPE9
85 lbs
8
150 sec
3
@RPE10
85 lbs
8
150 sec

neutral grip pull up

3×8

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
80 lbs
10
150 sec
2
@RPE9
80 lbs
10
150 sec
3
@RPE10
80 lbs
10
150 sec

dip

3×10

Inverse DB Zottman curl

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

Inverse DB Zottman curl

2×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
60 sec
2
@RPE9
15
60 sec
3
@RPE10
15
60 sec

lateral raise

3×15

Cable reverse fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE10
31 lbs
12
90 sec

Cable reverse fly

3×12

Lower 2

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
80 sec
2
@RPE9
32 lbs
10
80 sec
3
@RPE10
33 lbs
10
80 sec

Lying leg curl

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
80 sec
2
@RPE8
80 lbs
8
80 sec
3
@RPE9
85 lbs
8
80 sec

leg press

3×8

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Hyperextensions

2×8

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
45 sec
2
@RPE9
29 lbs
12
45 sec
3
@RPE10
31 lbs
12
45 sec

Hip Adduction

3×12

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20 lbs
12
60 sec
2
@RPE7
20 lbs
12
60 sec
3
@RPE8
20 lbs
12
60 sec

goblet squat

3×12

calf raise

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

calf raise

3×12

Shoulders and Arms

seated shoulder press

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

seated shoulder press

3×12

Machine lateral raise

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 +
amrap
120 sec

Machine lateral raise

3×12+

seated incline curl

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

seated incline curl

3×12

French press

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

French press

3×10

Bottom 2/3 EZ Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
80 sec
2
@RPE10
15
80 sec

Bottom 2/3 EZ Curl

2×15

Cable Tricep Kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
80 sec
2
@RPE9
15
80 sec

Cable Tricep Kickback

2×15

Forearm curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec
2
–
–
50 +
amrap
60 sec

Forearm curl

2×50+