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Workout Routine
Free
Upper Lower Athlete
by JustAnotherDoomer
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Workouts
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Athlete
Knees to Broad Jump
Start
in App
Set
Reps
Rest time
1
4
100 sec
2
4
100 sec
3
4
100 sec
4
4
100 sec
5
4
100 sec
Knees to Broad Jump
5×4
Start
in App
Hang Power Clean
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
2
100 sec
4
–
–
2
100 sec
5
–
–
2
100 sec
Hang Power Clean
5×2
Start
in App
pendlay row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec
pendlay row
5×5
Start
in App
Core
Start
in App
Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec
5
15
100 sec
Core
5×15
Start
in App
Cardio
Start
in App
Set
Time
Rest time
1
1 sec
100 sec
Cardio
1×1 s
Start
in App
Lower
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
1
+
amrap
100 sec
2
–
–
6
+
amrap
100 sec
3
–
–
6
+
amrap
100 sec
squat
3 sets
Start
in App
Straight leg deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Straight leg deadlift
2×8+
Start
in App
Quads
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Quads
2×8+
Start
in App
Hamstrings
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Hamstrings
2×8+
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
4
–
–
10
+
amrap
100 sec
calf raise
4×10+
Start
in App
Upper
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
bench press
2×8+
Start
in App
Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Chest Fly
2×8+
Start
in App
Lats
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Lats
2×8+
Start
in App
Back Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
Back Row
2×8
Start
in App
Shoulders
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Shoulders
2×8+
Start
in App
Bicep Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Bicep Curl
2×8+
Start
in App
Triceps
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Triceps
2×8+
Start
in App