Workout Routine

Full Body #1

by primoyoidi

Workouts

Day 1

squat

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

squat

3 sets

bench press

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

bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

lat pulldown

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
120 sec
2
@RPE7
10
120 sec
3
@RPE7
10
120 sec

romanian deadlift

3 sets

Assisted dip

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

Assisted dip

3 sets

calf raise

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

calf raise

3 sets

Supinated curl

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

Supinated curl

3 sets

Day #2

deadlift

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

deadlift

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
180 sec
2
@RPE8
8
180 sec
3
@RPE8
8
180 sec

overhead press

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec

t-bar row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

leg extension

3 sets

Cable fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

Cable fly

3 sets

Crunch

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

Crunch

3 sets

skull crushers

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

skull crushers

3 sets

Day #3

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
180 sec
2
@RPE8
10
180 sec
3
@RPE8
10
180 sec

lunge

3 sets

Dumbell incline press

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

Dumbell incline press

3 sets

Reverse grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

Reverse grip lat pulldown

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec

hip thrust

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec

face pull

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

lateral raise

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

leg curl

3 sets