Workout Routine

Cali-building week 1

by kieranelkho

Workouts

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
3
180 sec
2
@RPE6
3
180 sec
3
@RPE6
5
180 sec
4
@RPE6
5
180 sec
5
@RPE6
5
180 sec

squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
180 sec
2
@RPE6
8
180 sec
3
@RPE6
8
180 sec
4
@RPE6
8
180 sec

romanian deadlift

4 sets

Weighted pull ups (heavy)

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
150 sec
2
@RPE7
5
150 sec
3
@RPE7
5
150 sec
4
@RPE7
5
150 sec

Weighted pull ups (heavy)

4 sets

Hamstring curls

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

Hamstring curls

3 sets

Calf raise/bicep curl super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec
5
–
–
15
120 sec

Calf raise/bicep curl super set

5 sets

Push 1 (Chest)

Handstand holds

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

Handstand holds

4 sets

Heavy weighted dips

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
6
120 sec
2
@RPE7
6
120 sec
3
@RPE7
6
120 sec
4
@RPE7
6
120 sec
5
@RPE6
6
120 sec

Heavy weighted dips

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
120 sec
2
@RPE6
6
120 sec
3
@RPE6
6
120 sec
4
@RPE6
6
120 sec

incline bench press

4 sets

A. shoulder press (machine)

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

A. shoulder press (machine)

4 sets

B. side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

B. side lateral raise

4 sets

Cable flies

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Cable flies

3 sets

skull crushers

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

skull crushers

3 sets

Back day

pull ups

Set
Intensity
Weight
Reps
Rest time
1
15
120 sec
2
15
120 sec
3
12
120 sec
4
12
120 sec

pull ups

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
120 sec
2
@RPE6
10
120 sec
3
@RPE6
10
120 sec
4
@RPE6
10
120 sec

barbell row

4 sets

heavy lat pulldown

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

heavy lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

seated cable row

4 sets

A. bicep curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

A. bicep curls

3 sets

B. hanging leg raises

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

B. hanging leg raises

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
120 sec
2
@RPE6
10
120 sec
3
@RPE6
10
120 sec
4
@RPE6
10
120 sec

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
120 sec
2
@RPE6
12
120 sec
3
@RPE6
12
120 sec

romanian deadlift

3 sets

banded mucle-ups

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

banded mucle-ups

2 sets

bulgarian split squat

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

bulgarian split squat

4 sets

Calf raise/bicep curl super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec
5
–
–
15
120 sec

Calf raise/bicep curl super set

5 sets

Push 2 (Shoulders)

Handstand holds

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

Handstand holds

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
120 sec
2
@RPE6
6
120 sec
3
@RPE6
6
120 sec
4
@RPE6
6
120 sec
5
@RPE6
6
120 sec

seated shoulder press

5 sets

Weighted dips (lighter)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
120 sec
2
@RPE6
10
120 sec
3
@RPE6
10
120 sec
4
@RPE6
10
120 sec

Weighted dips (lighter)

4 sets

Incline bench press (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

Incline bench press (machine)

4 sets

Lateral raises/Rear flys (super set)

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

Lateral raises/Rear flys (super set)

4 sets

skull crushers

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

skull crushers

3 sets