Workout Routine

Free

Upper/Lower v2.0

by umer

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Targeted muscles
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back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1 - Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

bench press

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

overhead press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

lat pulldown

3×10

Bicep curls

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
15
100 sec
2
100% 1RM
25 lbs
15
100 sec
3
100% 1RM
25 lbs
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Bicep curls

3×15

Tricep dips

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

Tricep dips

3×15+

Single Arm Row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Single Arm Row

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
15
100 sec
2
100% 1RM
25 lbs
15
100 sec
3
100% 1RM
25 lbs
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

lateral raise

3×15

Day 3 - Lower

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

bulgarian split squat

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

leg extension

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

leg curl

3×15

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Calf Raise

3×15

Day 5 - Full Body

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

incline bench press

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

barbell row

3×10

chin-up

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

chin-up

3×10+

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

shoulder press

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
15
100 sec
2
100% 1RM
25 lbs
15
100 sec
3
100% 1RM
25 lbs
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

hammer curl

3×15

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

triceps extension

3×15

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
15
100 sec
2
100% 1RM
110 lbs
15
100 sec
3
100% 1RM
110 lbs
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

leg press

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

leg curl

3×15