Workout Routine

3 day full body

by khalila18

3 days / week. Full body each day. Focus each day on upper body, lower body, or back. Accessory day to target specific areas.

Workouts

Back Focus

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec
3
@RPE8
5
100 sec
4
–
–
7 +
amrap
100 sec

deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec
3
@RPE8
5
100 sec
4
–
–
7 +
amrap
100 sec

barbell row

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
–
–
12 +
amrap
100 sec

goblet squat

3 sets

chinup

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

chinup

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
–
–
10 +
amrap
100 sec

good morning

3 sets

Lower Body Focus

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec
3
@RPE8
5
100 sec
4
–
–
7 +
amrap
100 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec
3
@RPE8
5
100 sec
4
–
–
7 +
amrap
100 sec

overhead press

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
–
–
10 +
amrap
100 sec

cable lateral raise

3 sets

dip

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

dip

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
–
–
10 +
amrap
100 sec

bulgarian split squat

3 sets

Upper Body Focus

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec
3
@RPE8
5
100 sec
4
–
–
7 +
amrap
100 sec

bench press

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
–
–
10 +
amrap
100 sec

hip thrust

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec
4
–
–
10 +
amrap
100 sec

incline bench press

4 sets

pullup

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

pullup

3 sets

calf raise

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

calf raise

3 sets

Accessory

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
90% TM
10
100 sec
2
90% TM
10
100 sec
3
90% TM
10
100 sec
4
70% TM
14 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 14, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3-4 reps, increase TM by 1 kg

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
90% TM
10
100 sec
2
90% TM
10
100 sec
3
90% TM
10
100 sec
4
70% TM
14 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 14, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

lat pulldown

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
90% TM
10
100 sec
2
90% TM
10
100 sec
3
90% TM
10
100 sec
4
70% TM
14 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 14, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
90% TM
10
100 sec
2
90% TM
10
100 sec
3
90% TM
10
100 sec
4
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
90% TM
10
100 sec
2
90% TM
10
100 sec
3
90% TM
10
100 sec
4
70% TM
14 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 14, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

tricep pushdown

4 sets