Workout Routine

full-upper-lower-gay

by powerdudu

Workouts

W1D1

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
100 sec
2
85% 1RM
2
100 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec
5
70% 1RM
10
120 sec
6
70% 1RM
10
120 sec

Smith machine bench press, 15

6 sets

machine fly

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

machine fly

4 sets

lateral raise

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

lateral raise

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
100 sec
2
85% 1RM
2
100 sec
3
75% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
75% 1RM
8
120 sec

squat

5 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10 +
amrap
100 sec

seated incline curl

2 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

overhead triceps extension

4 sets

W1D2

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
100 sec
2
85% 1RM
2
100 sec
3
70% 1RM
8
120 sec
4
70% 1RM
8
120 sec
5
70% 1RM
8
120 sec

leg press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
6
100 sec
2
75% 1RM
7
120 sec
3
75% 1RM
7
120 sec
4
75% 1RM
7
120 sec
5
75% 1RM
7
120 sec

romanian deadlift

5 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

leg adduction

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

leg adduction

2 sets

leg abduction

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

leg abduction

3 sets

calf raise

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

calf raise

3 sets

W1D3

Smith machine bench press, 30

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
90 sec
2
85% 1RM
2
90 sec
3
75% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
75% 1RM
7
120 sec
6
75% 1RM
7
120 sec
7
75% 1RM
7
120 sec

Smith machine bench press, 30

7 sets

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

machine fly

4 sets

lateral raise

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

lateral raise

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

lat pulldown

3 sets

T bar row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
14
120 sec
2
65% 1RM
12
120 sec
3
65% 1RM
12
120 sec

T bar row

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
13
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec

preacher curl

3 sets

overhead triceps extension

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

overhead triceps extension

4 sets

W2D1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
12
120 sec
4
70% 1RM
12 +
amrap
120 sec

lat pulldown

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
120 sec
2
65% 1RM
12
120 sec
3
65% 1RM
12 +
amrap
120 sec
4
65% 1RM
12 +
amrap
120 sec

t-bar row

4 sets

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15
100 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

Smith machine bench press, 15

3 sets

lateral raise

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

lateral raise

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
9 sec
2
85% 1RM
2
90 sec
3
75% 1RM
7
120 sec
4
75% 1RM
6
120 sec
5
75% 1RM
6
120 sec

squat

5 sets

leg extension

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

leg extension

2 sets

leg curl

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

leg curl

2 sets

seated incline curl

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

seated incline curl

4 sets

overhead triceps extension

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

overhead triceps extension

3 sets

W2D2

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
90 sec
2
85% 1RM
2
90 sec
3
75% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
75% 1RM
8
120 sec

leg press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
120 sec
2
70% 1RM
8
120 sec
3
70% 1RM
8
120 sec
4
70% 1RM
8
120 sec

romanian deadlift

4 sets

leg curl

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

leg curl

3 sets

leg extension

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

leg extension

3 sets

leg adduction

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

leg adduction

2 sets

leg abduction

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

leg abduction

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

calf raise

4 sets

W2D3

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
120 sec
2
75% 1RM
8
120 sec
3
75% 1RM
8
120 sec
4
75% 1RM
7 +
amrap
120 sec
5
75% 1RM
7 +
amrap
120 sec

lat pulldown

5 sets

T bar row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec
4
70% 1RM
10
100 sec

T bar row

4 sets

Smith machine bench press, 30

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
80 sec
2
85% 1RM
2
80 sec
3
70% 1RM
10
120 sec
4
70% 1RM
8
120 sec
5
70% 1RM
8
120 sec

Smith machine bench press, 30

5 sets

machine fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE10
5 +
amrap
100 sec

machine fly

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec
3
@RPE10
5 +
amrap
100 sec
4
@RPE10
5 +
amrap
100 sec

lateral raise

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
10 +
amrap
100 sec
4
65% 1RM
8 +
amrap
100 sec

preacher curl

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE9
12 +
amrap
100 sec
3
@RPE10
12 +
amrap
100 sec

overhead triceps extensions

3 sets

W3D1

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
80 sec
2
85% 1RM
2
80 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec
5
70% 1RM
10
120 sec
6
70% 1RM
10
120 sec

leg press

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
80 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec

romanian deadlift

4 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
80 sec
2
85% 1RM
2
80 sec
3
75% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
75% 1RM
7
120 sec

Smith machine bench press, 15

5 sets

lateral raise

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

lateral raise

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
120 sec
2
70% 1RM
10 +
amrap
120 sec
3
70% 1RM
10 +
amrap
120 sec

t-bar row

3 sets

seated incline curl

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

seated incline curl

3 sets

overhead triceps extension

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

overhead triceps extension

2 sets

W3D2

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
80 sec
2
85% 1RM
2
80 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec
5
70% 1RM
10
120 sec

Smith machine bench press, 15

5 sets

machine fly

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

machine fly

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10 +
amrap
100 sec

t-bar row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10 +
amrap
100 sec

lat pulldown

3 sets

lateral raise

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

lateral raise

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
13
100 sec
2
65% 1RM
13
100 sec
3
65% 1RM
12 +
amrap
100 sec
4
65% 1RM
12 +
amrap
100 sec

preacher curl

4 sets

overhead triceps extension

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

overhead triceps extension

3 sets

W3D3

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
90 sec
2
85% 1RM
2
90 sec
3
75% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
75% 1RM
7
120 sec
6
75% 1RM
7
120 sec
7
75% 1RM
6
100 sec

squat

7 sets

smith machine good morning

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12 +
amrap
100 sec

smith machine good morning

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

leg extension

4 sets

leg curl

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

leg curl

2 sets

leg adduction

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

leg adduction

2 sets

leg abduction

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

leg abduction

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

calf raise

4 sets

W4D1

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
80 sec
2
85% 1RM
2
80 sec
3
70% 1RM
10
120 sec
4
70% 1RM
8
120 sec
5
70% 1RM
8
120 sec

Smith machine bench press, 15

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15
100 sec
2
60% 1RM
13
100 sec
3
60% 1RM
13
100 sec
4
60% 1RM
13 +
amrap
100 sec

preacher curl

4 sets

seated incline curl

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

seated incline curl

4 sets

smith machine skull crushers

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

smith machine skull crushers

3 sets

overhead triceps extension

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

overhead triceps extension

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
10 +
amrap
120 sec

lat pulldown

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
100 sec
2
85% 1RM
2
100 sec
3
75% 1RM
8
100 sec
4
75% 1RM
8
100 sec

squat

4 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

lateral raise

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

lateral raise

4 sets

W4D2

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
6
90 sec
2
85% 1RM
2
90 sec
3
75% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
75% 1RM
8
120 sec

leg press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
120 sec
2
65% 1RM
12
120 sec
3
65% 1RM
12
100 sec

romanian deadlift

3 sets

leg extension

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

leg extension

3 sets

leg adduction

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

leg adduction

3 sets

leg abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

leg abduction

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

calf raise

4 sets

W4D3

Smith machine bench press, 30

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
90 sec
2
85% 1RM
2
90 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec
5
70% 1RM
10
90 sec

Smith machine bench press, 30

5 sets

machine fly

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

machine fly

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
13
100 sec
2
65% 1RM
13
100 sec
3
65% 1RM
12
100 sec
4
65% 1RM
12 +
amrap
100 sec

preacher curl

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

seated incline curl

4 sets

smith machine skull crushers

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

smith machine skull crushers

3 sets

overhead triceps extension

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

overhead triceps extension

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
90 sec

lat pulldown

3 sets

T bar row

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

T bar row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

lateral raise

4 sets