Workout Routine

Free

Upper/Lower

by y0shi

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Can be executed 4 or 6 day per week.

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 A

squat

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

squat

3×12

hip thrust

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

hip thrust

3×12

leg extension

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

leg extension

3×15

leg curl

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

leg curl

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
80 sec
2
@RPE10
15
80 sec
3
@RPE10
15
80 sec
4
@RPE10
15
80 sec
5
@RPE10
15
80 sec
6
@RPE10
15
80 sec

calf raise

6×15

Upper A

bench press

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

bench press

3×12

pullup

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

pullup

3×12

machine fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
80 sec
2
@RPE10
20
80 sec
3
@RPE10
20
80 sec

machine fly

3×20

Rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
80 sec
2
@RPE10
20
80 sec
3
@RPE10
20
80 sec

Rope pushdown

3×20

one arm dumbbell row

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

one arm dumbbell row

3×20

curl

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

curl

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
80 sec
2
@RPE10
20
80 sec
3
@RPE10
20
80 sec

lateral raise

3×20

Lower B

leg press

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

leg press

3×12

romanian deadlift

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

romanian deadlift

3×12

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
80 sec
2
@RPE10
20
80 sec
3
@RPE10
20
80 sec

hack squat

3×20

standing leg curl

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

standing leg curl

3×15

calf press on leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
80 sec
2
@RPE10
15
80 sec
3
@RPE10
15
80 sec
4
@RPE10
15
80 sec
5
@RPE10
15
80 sec
6
@RPE10
15
80 sec

calf press on leg press

6×15

Upper B

incline bench press

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

incline bench press

3×12

close grip lat pulldown

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

close grip lat pulldown

3×12

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

cable crossover

1×5