Workout Routine

Free

Upper lower week 1-4

by primoyoidi

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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

Lower 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
115 lbs
6
200 sec
2
@RPE7
115 lbs
6
200 sec
3
@RPE7
115 lbs
6
200 sec

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

squat

3×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
100 lbs
10
150 sec
2
@RPE7
100 lbs
10
150 sec
3
@RPE7
100 lbs
10
150 sec

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

romanian deadlift

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
150 sec
2
@RPE8
95 lbs
12
150 sec
3
@RPE8
95 lbs
12
150 sec

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

hip thrust

3×12

leg extension

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

leg extension

3×12

leg curl

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

leg curl

3×12

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
34 lbs
6
100 sec
2
@RPE7
34 lbs
6
100 sec
3
@RPE7
34 lbs
6
100 sec

Hip abduction

3×6

Crunch

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

Crunch

3×12

Upper 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE7
120 lbs
5
180 sec

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

bench press

3×5

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 7 lbs.

lat pulldown

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
100 lbs
10
180 sec
2
@RPE7
100 lbs
10
180 sec
3
@RPE7
100 lbs
10
180 sec

overhead press

3×10

seated cable row

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

seated cable row

3×12

Cable fly

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

Cable fly

3×12

curl

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

curl

3×10

triceps extension

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

triceps extension

3×12

Lower 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
180 sec
2
@RPE7
105 lbs
8
180 sec
3
@RPE7
105 lbs
8
180 sec

deadlift

3×8

lunge

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

lunge

3×10

Single leg extension

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

Single leg extension

3×15

Single leg curl

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

Single leg curl

3×15

Hip abduction

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

Hip abduction

3×15

calf raise

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

calf raise

3×12

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3×30 s

Workout 4

Dumbell incline press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
120 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE8
18 lbs
8
120 sec

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

Dumbell incline press

3×8

Reverse grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 7 lbs.

Reverse grip lat pulldown

3×8

Assisted dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
120 sec
2
@RPE7
29 lbs
10
120 sec
3
@RPE7
29 lbs
10
120 sec

Assisted dip

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
90 lbs
12
120 sec
2
@RPE7
90 lbs
12
120 sec
3
@RPE7
90 lbs
12
120 sec

barbell row

3×12

lateral raise

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

lateral raise

3×15

face pull

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

face pull

3×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
19 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec

hammer curl

3×8