Workout Routine

Free

Upper Lower week 5-8

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

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
5
200 sec
2
@RPE8
120 lbs
5
200 sec
3
@RPE8
120 lbs
5
200 sec

deadlift

3×5

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
130 sec
2
@RPE8
16 lbs
12
130 sec
3
@RPE8
16 lbs
12
130 sec

goblet squat

3×12

single leg hip thrust

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

single leg hip thrust

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
70 lbs
12
120 sec
2
@RPE8
70 lbs
12
120 sec
3
@RPE8
70 lbs
12
120 sec

leg press

3×12

leg curl

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

leg curl

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE8
110 lbs
8
100 sec

calf raise

3×8

bycicle crunch

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

bycicle crunch

3×12

Upper 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
180 sec
2
@RPE8
110 lbs
8
180 sec
3
@RPE8
110 lbs
8
180 sec

bench press

3×8

single arm 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

single arm pulldown

3×8

seated shoulder press

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

seated shoulder press

3×12

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
120 sec
2
@RPE8
16 lbs
12
120 sec
3
@RPE8
16 lbs
12
120 sec

dumbbell row

3×12

Assisted dip

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

Assisted dip

3×6

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE6
15
100 sec

face pull

3×15

cambered bar curl

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

cambered bar curl

3×12

Lower 2

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
200 sec
2
@RPE8
110 lbs
8
200 sec
3
@RPE8
110 lbs
8
200 sec

squat

3×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
150 sec
2
@RPE8
110 lbs
8
150 sec
3
@RPE8
110 lbs
8
150 sec

hip thrust

3×8

romanian deadlift

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

romanian deadlift

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE9
34 lbs
8
100 sec
3
@RPE9
34 lbs
8
100 sec

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
120 lbs
6
100 sec
2
@RPE9
120 lbs
6
100 sec
3
@RPE9
120 lbs
6
100 sec

calf raise

3×6

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE9
20
100 sec

Hip abduction

3×20

Upper 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6
180 sec
2
@RPE8
120 lbs
6
180 sec
3
@RPE8
120 lbs
6
180 sec

overhead press

3×6

neutral grip pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
35 lbs
6
180 sec

neutral grip pulldown

1×6

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

Dumbell incline press

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE9
34 lbs
8
120 sec

seated cable row

3×8

cable lateral raise

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 lateral raise

3×12

reverse pec deck

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

reverse pec deck

3×12

single arm cable curl

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

single arm cable curl

3×15