Workout Routine

Free

Volleybal, Rock Climbing Combination

by Jojbanaan

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Leg training Shoulder Rehab Program

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

Legs A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
60 sec
2
70% TM
105 lbs
12
60 sec
3
75% TM
115 lbs
12
60 sec
4
90% TM
135 lbs
6
100 sec
5
90% TM
135 lbs
6
100 sec
6
90% TM
135 lbs
6
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
12
100 sec
2
70% TM
75 lbs
12
100 sec
3
75% TM
85 lbs
12
100 sec
4
90% TM
100 lbs
8
100 sec
5
90% TM
100 lbs
8
100 sec
6
90% TM
100 lbs
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg press

6 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
70% TM
105 lbs
12
100 sec
3
75% TM
115 lbs
12
100 sec
4
90% TM
135 lbs
8
100 sec
5
90% TM
135 lbs
8
100 sec
6
90% TM
135 lbs
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hip thrust

6 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
70% TM
31 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
75% TM
34 lbs
12
100 sec

leg extension

4×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
70% TM
31 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
75% TM
34 lbs
12
100 sec

leg curl

4×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

calf raise

3×16

Reverse Squat Cable

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Reverse Squat Cable

4×12

Legs B

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
100 sec
2
70% TM
18 lbs
8
100 sec
3
75% TM
19 lbs
8
100 sec
4
90% TM
23 lbs
6
100 sec
5
90% TM
23 lbs
6
100 sec
6
90% TM
23 lbs
6
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bulgarian split squat

6 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
70% TM
105 lbs
12
100 sec
3
70% TM
105 lbs
12
100 sec
4
80% TM
120 lbs
8
100 sec
5
80% TM
120 lbs
8
100 sec
6
80% TM
120 lbs
8
100 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hack squat

6 sets

Sideway Lunges

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
12
100 sec
2
50% TM
75 lbs
12
100 sec
3
50% TM
75 lbs
12
100 sec
4
80% TM
120 lbs
8
100 sec
5
80% TM
120 lbs
8
100 sec

Sideway Lunges

5 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
15
100 sec
2
65% TM
29 lbs
15
100 sec
3
65% TM
29 lbs
15
100 sec
4
65% TM
29 lbs
15
100 sec

cable kickback

4×15

romanian deadlift

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
4
@RPE8
95 lbs
12
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

4×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
70% TM
31 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
75% TM
34 lbs
12
100 sec

leg extension

4×12

Seated Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
16
100 sec
2
65% TM
16 lbs
16
100 sec
3
65% TM
16 lbs
16
100 sec
4
65% TM
16 lbs
16
100 sec

Seated Calf Raises

4×16

Pull-Up Progression 3x3 - 5x3

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3
100 sec
7
–
–
3
100 sec

pullup

7 sets

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1×10

wide-grip push-ups

Set
Reps
Rest time
1
10
100 sec

wide-grip push-ups

1×10

diamond push-ups

Set
Reps
Rest time
1
10
100 sec

diamond push-ups

1×10

Pull-Up 3x4 - 5x4

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
4
100 sec
4
–
–
4
100 sec
5
–
–
4
100 sec
6
–
–
4
100 sec
7
–
–
4
100 sec

pullup

7 sets

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1×10

wide-grip push-ups

Set
Reps
Rest time
1
10
100 sec

wide-grip push-ups

1×10

diamond push-ups

Set
Reps
Rest time
1
10
100 sec

diamond push-ups

1×10

Pull-Up 3x5 - 5x5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec
6
–
–
5
100 sec
7
–
–
5
100 sec

pullup

7 sets

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1×10

wide-grip push-ups

Set
Reps
Rest time
1
10
100 sec

wide-grip push-ups

1×10

diamond push-ups

Set
Reps
Rest time
1
10
100 sec

diamond push-ups

1×10

Shoulder Rehab

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

bench press

5×5

face pull

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

face pull

3×15

wrist supination & pronation exercises

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

wrist supination & pronation exercises

3×20

cable lateral raise

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

cable lateral raise

3×15

wrist curl - extension

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

wrist curl - extension

3×20

Shoulder Rehab Lying Towel

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Shoulder Rehab Lying Towel

3×10

wrist curl - flexion

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

wrist curl - flexion

3×20

Internal Rotation Cable

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

Internal Rotation Cable

3×15

tricep pushdown

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

tricep pushdown

3×15

External Rotation Cable

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

External Rotation Cable

3×15

Overhead Triceps Extensions

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

Overhead Triceps Extensions

3×15

Diagonal Rotation Cable

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

Diagonal Rotation Cable

3×15

Shoulder Rotation Dumbell

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Shoulder Rotation Dumbell

4×5