Workout Routine

Julia's Specialization Program

by smu800

Workouts

Lower Body 1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
0 sec
2
50% 1RM
4
0 sec
3
60% 1RM
3
0 sec
4
70% 1RM
2
0 sec
5
75% 1RM
5
180 sec
6
75% 1RM
5
180 sec
7
75% 1RM
5
180 sec

squat

7 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14
0 sec
2
@RPE8
14
120 sec
3
@RPE8
14
120 sec
4
@RPE8
14
120 sec

hip thrust

4 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
0 sec
2
@RPE7
15
120 sec
3
@RPE7
15
120 sec
4
@RPE7
15
120 sec

Hyperextensions

4 sets

CABLE STANDING or MASCHINE GLUTE KICKBACK

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14
0 sec
2
@RPE7
14
60 sec
3
@RPE7
14
60 sec
4
@RPE7
14
60 sec

CABLE STANDING or MASCHINE GLUTE KICKBACK

4 sets

Banded lateral walk or hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
0 sec
2
@RPE8
20
60 sec
3
@RPE8
20
60 sec
4
@RPE8
20
60 sec

Banded lateral walk or hip abduction

4 sets

Bicycle crunch then 1.5 min Plank

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Bicycle crunch then 1.5 min Plank

3 sets

Upper Body 1

Bench Press or Close-Grip Push Up

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
0 sec
2
50% 1RM
4
0 sec
3
60% 1RM
3
0 sec
4
70% 1RM
2
0 sec
5
72% 1RM
5
100 sec
6
72% 1RM
5
100 sec
7
72% 1RM
5
100 sec

Bench Press or Close-Grip Push Up

7 sets

Pullup or Neutral Grip Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
0 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec
4
@RPE7
8
100 sec

Pullup or Neutral Grip Pulldown

4 sets

Reverse Fly or Cable Seated Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
0 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

Reverse Fly or Cable Seated Row

4 sets

Cable Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

Cable Flys

4 sets

DUMBBELL LATERAL RAISE + HIGH-TO-LOW FACE PULL

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
0 sec
2
@RPE6
18
0 sec
3
@RPE9
20
0 sec
4
@RPE9
18
100 sec
5
@RPE9
20
0 sec
6
@RPE9
18
100 sec
7
@RPE9
20
0 sec
8
@RPE9
18
100 sec

DUMBBELL LATERAL RAISE + HIGH-TO-LOW FACE PULL

8 sets

SINGLE-ARM CABLE CURL + OVERHEAD CABLE TRICEP EXTENSION

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
0 sec
2
@RPE6
12
0 sec
3
@RPE8
10
0 sec
4
@RPE8
12
100 sec
5
@RPE8
10
0 sec
6
@RPE8
12
100 sec
7
@RPE8
10
0 sec
8
@RPE8
12
100 sec

SINGLE-ARM CABLE CURL + OVERHEAD CABLE TRICEP EXTENSION

8 sets

Lower Body 2

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
0 sec
2
50% 1RM
4
0 sec
3
60% 1RM
3
0 sec
4
70% 1RM
2
0 sec
5
72% 1RM
5
120 sec
6
72% 1RM
5
120 sec
7
72% 1RM
5
120 sec

sumo deadlift

7 sets

DEFICIT BULGARIAN SPLIT SQUAT

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
0 sec
2
@RPE7
10
120 sec
3
@RPE7
10
120 sec
4
@RPE7
10
120 sec

DEFICIT BULGARIAN SPLIT SQUAT

4 sets

ECCENTRIC-ACCENTUATED LEG CURL

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
0 sec
2
@RPE7
10
60 sec
3
@RPE7
10
60 sec
4
@RPE7
10
60 sec

ECCENTRIC-ACCENTUATED LEG CURL

4 sets

CABLE HIP ABDUCTION

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
20
0 sec
2
@RPE7
20
60 sec
3
@RPE7
20
60 sec
4
@RPE7
20
60 sec

CABLE HIP ABDUCTION

4 sets

calf raise + tibialis curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
0 sec
2
@RPE6
15
0 sec
3
@RPE8
10
0 sec
4
@RPE7
15
60 sec
5
@RPE8
10
0 sec
6
@RPE7
15
60 sec
7
@RPE8
10
0 sec
8
@RPE7
15
60 sec

calf raise + tibialis curls

8 sets

Hanging leg raises (left/right/center)

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

Hanging leg raises (left/right/center)

3 sets

Upper Body 2

DUMBBELL INCLINE PRESS or MASCHINE INCLINE PRESS

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
0 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE8
10
100 sec

DUMBBELL INCLINE PRESS or MASCHINE INCLINE PRESS

4 sets

Chinup or supinated pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
0 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

Chinup or supinated pulldown

4 sets

Maschine Shoulder Press or Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
0 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE8
10
100 sec

Maschine Shoulder Press or Dumbbell Shoulder Press

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
0 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

chest supported rows

4 sets

RESISTANCE BAND or CABLE LATERAL RAISE + SEATED CABLE FACEPULL

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
0 sec
2
@RPE6
15
0 sec
3
@RPE8
15
0 sec
4
@RPE9
15
100 sec
5
@RPE8
15
0 sec
6
@RPE9
15
100 sec
7
@RPE8
15
0 sec
8
@RPE9
15
100 sec

RESISTANCE BAND or CABLE LATERAL RAISE + SEATED CABLE FACEPULL

8 sets

SINGLE-ARM CABLE CURL + CABLE ROPE TRICEP EXTENSION

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
0 sec
2
@RPE6
12
0 sec
3
@RPE8
10
0 sec
4
@RPE8
12
100 sec
5
@RPE8
10
0 sec
6
@RPE8
12
100 sec
7
@RPE8
10
0 sec
8
@RPE8
12
100 sec

SINGLE-ARM CABLE CURL + CABLE ROPE TRICEP EXTENSION

8 sets