Workout Routine

Aura

by cjpeisher

This is a balanced science based five day workout with the rest in between. This builds strength and muscle with heavy compound lifts, smart accessory work and built in recovery to support long-term progress and mobility. You should take your rest day in between your upper body workout and push workout.

Starting TM is 70% of 1RM.

Workouts

Upper Body

bench press

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

bench press

4 sets

1-arm DB Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8 +
amrap
60 sec
4
–
–
8
45 sec
5
–
–
8
45 sec
6
–
–
8 +
amrap
45 sec

1-arm DB Row

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6 +
amrap
45 sec

overhead press

3 sets

pull up

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
45 sec
3
5
60 sec
4
5 +
amrap
120 sec

pull up

4 sets

DB Lateral Raise

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

DB Lateral Raise

3 sets

Ring Dips

Set
Intensity
Weight
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8 +
amrap
100 sec

Ring Dips

3 sets

Face Pulls (band)

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

Face Pulls (band)

3 sets

Lower Body

squat

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

squat

5 sets

deadlift

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

deadlift

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec
6
–
–
8 +
amrap
100 sec

bulgarian split squat

6 sets

Nordic Hamstring Eccentrics (ring-assisted)

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

Nordic Hamstring Eccentrics (ring-assisted)

3 sets

Standing Calf Raise (DB/BB)

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

Standing Calf Raise (DB/BB)

4 sets

Hanging Knee/Leg Raises

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

Hanging Knee/Leg Raises

3 sets

Push

close-grip bench press

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

close-grip bench press

3 sets

overhead press

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

overhead press

3 sets

incline bench press

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

incline bench press

4 sets

lateral raise

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

lateral raise

4 sets

Ring Push-ups

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

Ring Push-ups

3 sets

Band Triceps Pushdown / Ring Extensions

Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12 +
amrap
100 sec

Band Triceps Pushdown / Ring Extensions

3 sets

Pull

pendlay row

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

pendlay row

4 sets

chinup

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

chinup

4 sets

curl

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

curl

3 sets

shrug

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

shrug

3 sets

hammer curl

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

hammer curl

3 sets

Ring Rows (slow tempo)

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

Ring Rows (slow tempo)

3 sets

Face Pulls (band)

Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12 +
amrap
100 sec

Face Pulls (band)

3 sets

Legs

front squat

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

front squat

4 sets

romanian deadlift

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

romanian deadlift

4 sets

swing

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

swing

3 sets

Ab Wheel Rollout (or Ring Fallout)

Set
Intensity
Weight
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8 +
amrap
100 sec

Ab Wheel Rollout (or Ring Fallout)

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12 +
amrap
100 sec

lunge

6 sets