Workout Routine

Free

Workout (Week 1-6)

by Movra

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Goal: Quad + Glute growth, V-taper, shoulders + arms shape, blocky core Training Style: Controlled Tempo, RPE-based progression Progression: Increase weight once you hit the top of the rep range at RPE 7–8 Deload: Week 7 = reduce weight ~30% but maintain same reps Rest Days: Sat + Sun Warm-Up: 5 min light row or incline walk + 2 warm-up sets for first lift

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

MONDAY: Legs #1 (Quad + Glutes)

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
120 sec
2
@RPE7
105 lbs
8
120 sec
3
@RPE7
105 lbs
8
120 sec
4
@RPE7
105 lbs
8
120 sec

hack squat

4×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
120 sec
2
@RPE8
17 lbs
10
120 sec
3
@RPE8
17 lbs
10
120 sec

bulgarian split squat

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

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
120 sec
2
@RPE7
105 lbs
8
120 sec
3
@RPE7
105 lbs
8
120 sec

romanian deadlift

3×8

leg extension

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

leg extension

2×15

hip thrust

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

hip thrust

3×10

TUESDAY: Back + Lats + Rear Delts

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
120 sec
2
@RPE7
32 lbs
8
120 sec
3
@RPE7
32 lbs
8
120 sec
4
@RPE7
32 lbs
8
120 sec

lat pulldown

4×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec

seated cable row

3×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
120 sec
2
@RPE8
17 lbs
10
120 sec
3
@RPE8
17 lbs
10
120 sec

chest supported rows

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
90 sec
2
@RPE8
28 lbs
12
90 sec
3
@RPE8
28 lbs
12
90 sec

lat pulldown

3×12

rear delt fly

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

rear delt fly

3×15

face pull

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

face pull

2×15

Wednesday: Chest + Shoulders + Triceps + Core

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
120 sec
2
@RPE7
18 lbs
8
120 sec
3
@RPE7
18 lbs
8
120 sec
4
@RPE7
18 lbs
8
120 sec

incline bench press

4×8

bench press

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

bench press

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
120 sec
2
@RPE7
18 lbs
8
120 sec
3
@RPE7
18 lbs
8
120 sec

seated shoulder press

3×8

lateral raise

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

lateral raise

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
90 sec
2
@RPE8
28 lbs
12
90 sec
3
@RPE8
28 lbs
12
90 sec

tricep pushdown

3×12

overhead triceps extensions

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

overhead triceps extensions

2×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
90 sec
2
@RPE8
28 lbs
12
90 sec
3
@RPE8
28 lbs
12
90 sec

Cable crunch

3×12

Thursday: Legs #2 (Glute + Hamstring Bias)

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
120 sec
2
@RPE7
105 lbs
8
120 sec
3
@RPE7
105 lbs
8
120 sec
4
@RPE7
105 lbs
8
120 sec

hip thrust

4×8

reverse lunge

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

reverse lunge

3×10

leg curl

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

leg curl

3×12

Leg raises

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

Leg raises

2×15

elevated glute bridge

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

elevated glute bridge

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
90 sec
2
@RPE8
95 lbs
12
90 sec
3
@RPE8
95 lbs
12
90 sec
4
@RPE8
95 lbs
12
90 sec

calf raise

4×12