Workout Routine

Free

you're big girl

by swaggabear

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

Workouts

Squat & Back

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
150 sec
2
75% 1RM
115 lbs
6
150 sec
3
85% 1RM
130 lbs
4
150 sec
4
95% 1RM
145 lbs
2 +
amrap
150 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

squat

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
85% 1RM
130 lbs
4
100 sec
4
95% 1RM
145 lbs
2 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

barbell row

4 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
60 sec
2
100% 1RM
25 lbs
8
60 sec
3
100% 1RM
25 lbs
8 +
amrap
60 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

single arm, single leg romanian dead lift

3×8+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8
60 sec
2
95% 1RM
145 lbs
8
60 sec
3
100% 1RM
150 lbs
8 +
amrap
60 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

preacher curl

3×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
12
60 sec
2
95% 1RM
43 lbs
12
60 sec
3
100% 1RM
45 lbs
12 +
amrap
60 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

leg curl

3×12+

Chest & Abs

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
85% 1RM
130 lbs
4
100 sec
4
95% 1RM
145 lbs
2 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

bench press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
60 sec
2
100% 1RM
25 lbs
12
60 sec
3
100% 1RM
25 lbs
12 +
amrap
60 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

fly

3×12+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
45 sec
2
100% 1RM
25 lbs
12
45 sec
3
100% 1RM
25 lbs
12 +
amrap
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

rear delt fly

3×12+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
45 sec
2
100% 1RM
45 lbs
15
45 sec
3
100% 1RM
45 lbs
15
45 sec
4
100% 1RM
45 lbs
15 +
amrap
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Cable crunch

4×15+

plank

Set
Time
Rest time
1
60 sec
15 sec
2
60 sec
15 sec
3
60 sec
15 sec

plank

3×60 s

side plank

Set
Time
Rest time
1
60 sec
15 sec
2
60 sec
15 sec
3
60 sec
15 sec

side plank

3×60 s

Deadlifts & Military Press

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
150 sec
2
75% 1RM
115 lbs
4
150 sec
3
85% 1RM
130 lbs
3
150 sec
4
95% 1RM
145 lbs
2 +
amrap
150 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

deadlift

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
85% 1RM
130 lbs
4
100 sec
4
95% 1RM
145 lbs
2 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

overhead press

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

bulgarian split squat

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
8
60 sec
2
95% 1RM
43 lbs
8
60 sec
3
100% 1RM
45 lbs
8 +
amrap
60 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

tricep pushdown

3×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
12
45 sec
2
100% 1RM
25 lbs
12
45 sec
3
100% 1RM
25 lbs
12 +
amrap
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

lateral raise

3×12+

MAX WEEK: Squat & Row

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6
180 sec
2
80% 1RM
120 lbs
3
180 sec
3
90% 1RM
135 lbs
1
180 sec
4
100% 1RM
150 lbs
1
180 sec
5
105% 1RM
160 lbs
1
180 sec

squat

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6
180 sec
2
80% 1RM
120 lbs
3
180 sec
3
90% 1RM
135 lbs
1
180 sec
4
100% 1RM
150 lbs
1
180 sec
5
105% 1RM
160 lbs
1
180 sec

barbell row

5 sets

MAX WEEK: Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6
180 sec
2
80% 1RM
120 lbs
3
180 sec
3
90% 1RM
135 lbs
1
180 sec
4
100% 1RM
150 lbs
1
180 sec
5
105% 1RM
160 lbs
1
180 sec

bench press

5 sets

MAX WEEK: Deadlift & Military Press

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
4
180 sec
2
80% 1RM
120 lbs
2
180 sec
3
90% 1RM
135 lbs
1
180 sec
4
100% 1RM
150 lbs
1
180 sec
5
105% 1RM
160 lbs
1
180 sec

deadlift

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6
180 sec
2
80% 1RM
120 lbs
3
180 sec
3
90% 1RM
135 lbs
1
180 sec
4
100% 1RM
150 lbs
1
180 sec
5
105% 1RM
160 lbs
1
180 sec

overhead press

5 sets