Workout Routine

2.0 week 1 full body

by baker5aaron

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
2
100 sec
2
65% 1RM
2
100 sec
3
75% 1RM
2
100 sec
4
85% 1RM
2
100 sec
5
88% 1RM
2
100 sec

squat

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec

front squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
4
100 sec
2
65% 1RM
4
100 sec
3
75% 1RM
4
100 sec
4
85% 1RM
4
100 sec
5
80% 1RM
6
100 sec

bench press

5 sets

pullup

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

pullup

4 sets

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
6
100 sec
2
@RPE7
6
100 sec
3
@RPE7
6
100 sec
4
@RPE7
6
100 sec

glute ham raise

4 sets

seated face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec
4
@RPE9
15
100 sec

seated face pull

4 sets

Workout 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
4
100 sec
2
50% 1RM
4
100 sec
3
60% 1RM
4
100 sec
4
70% 1RM
4
100 sec
5
80% 1RM
4
100 sec
6
80% 1RM
4
100 sec
7
80% 1RM
4
100 sec

deadlift

7 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
55% 1RM
5
100 sec
3
60% 1RM
5
100 sec
4
65% 1RM
5
100 sec
5
70% 1RM
5
100 sec
6
70% 1RM
5
100 sec
7
70% 1RM
5
100 sec

overhead press

7 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
100 sec
2
@RPE9
10
100 sec
3
@RPE9
10
100 sec

bulgarian split squat

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec
4
@RPE8
15
100 sec
5
@RPE8
15
100 sec

barbell row

5 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE8
10
100 sec

ez bar curl

4 sets

Bent over cable pec flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Bent over cable pec flye

3 sets

Workout 3

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
2
100 sec
2
55% 1RM
4
100 sec
3
60% 1RM
6
100 sec
4
65% 1RM
6
100 sec
5
75% 1RM
6
100 sec

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
2
100 sec
2
60% 1RM
2
100 sec
3
70% 1RM
2
100 sec
4
80% 1RM
2
100 sec
5
90% 1RM
1
100 sec
6
65% 1RM
10
100 sec

bench press

6 sets

chinup

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

chinup

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec

hip thrust

2 sets

Cable reverse flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec
4
@RPE8
15
100 sec

Cable reverse flye

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE9
10
100 sec

calf raise

3 sets

Workout 4

block deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

block deadlift

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

incline bench press

1 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

side lateral raise

1 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

triceps extension

1 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

chest supported rows

1 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Seated Leg Curl

1 sets