Workout Routine

Free

Upper/Lower/Push/Pull/Legs

by Jobnoord

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Program 15 of the muscle ladder

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

Upper 1

Chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
150 sec
2
@RPE10
35 lbs
8
150 sec

Chest press

2×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
150 sec
2
@RPE10
35 lbs
8
150 sec

seated cable row

2×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
100 sec
2
@RPE10
18 lbs
10
100 sec

lateral raise

2×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE10
33 lbs
10
100 sec

lat pulldown

2×10

Pectoral machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE10
33 lbs
10
100 sec

Pectoral machine

2×10

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE10
33 lbs
10
100 sec

preacher curl

2×10

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
100 sec
2
@RPE10
33 lbs
10
100 sec

overhead triceps extension

2×10

Lower 1

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
95 lbs
10
150 sec
2
@RPE6
95 lbs
10
150 sec
3
@RPE7
100 lbs
10
150 sec

hip thrust

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
80 lbs
8
150 sec
2
@RPE7
80 lbs
8
150 sec
3
@RPE8
80 lbs
8
150 sec

leg press

3×8

45 degree back extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
70 lbs
10
150 sec
2
@RPE8
75 lbs
10
150 sec

45 degree back extension

2×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
90 sec
2
@RPE9
32 lbs
10
90 sec
3
@RPE10
33 lbs
10
90 sec

calf raise

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
90 sec
2
@RPE9
29 lbs
12
90 sec
3
@RPE10
31 lbs
12
90 sec

Cable crunch

3×12

Push

Cable Upright Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
90 sec
2
@RPE8
31 lbs
10
90 sec
3
@RPE9
32 lbs
10
90 sec

Cable Upright Row

3×10

Chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
150 sec
2
@RPE8
28 lbs
12
150 sec
3
@RPE9
29 lbs
12
150 sec

Chest press

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
90 sec
2
@RPE9
15
90 sec
3
@RPE10
15
90 sec

lateral raise

3×15

Pectoral machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
90 sec
2
@RPE10
15
90 sec

Pectoral machine

2×15

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
90 sec
2
@RPE9
20
90 sec
3
@RPE10
20
90 sec

overhead triceps extension

3×20

Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
100 lbs
10
150 sec
2
@RPE7
100 lbs
10
150 sec
3
@RPE8
100 lbs
10
150 sec

hack squat

3×10

45 degree back extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
70 lbs
12
150 sec
2
@RPE8
70 lbs
12
150 sec
3
@RPE9
70 lbs
12
150 sec

45 degree back extension

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
90 sec
2
@RPE10
15
90 sec

leg extension

2×15

Hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
90 sec
2
@RPE10
15
90 sec

Hamstring curl

2×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
90 sec
2
@RPE10
20
90 sec

calf raise

2×20

hanging leg raises

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec

hanging leg raises

2×20

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
150 sec
2
@RPE9
29 lbs
12
150 sec
3
@RPE10
31 lbs
12
150 sec

lat pulldown

3×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
150 sec
2
@RPE8
95 lbs
12
150 sec
3
@RPE9
100 lbs
12
150 sec

barbell row

3×12

Cable Lat Pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
90 sec
2
@RPE9
15
90 sec
3
@RPE10
15
90 sec

Cable Lat Pullover

3×15

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
90 sec
2
@RPE9
15
90 sec
3
@RPE10
15
90 sec

face pull

3×15

Bayesian Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
90 sec
2
@RPE9
20
90 sec
3
@RPE10
20
90 sec

Bayesian Cable Curl

3×20