Workout Routine

Kraft 2.0

by Moldt

Workouts

Montag

squat

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

squat

4 sets

bulgarian split squat

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

bulgarian split squat

3 sets

High row

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

High row

3 sets

Reverse cable flys

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

Reverse cable flys

4 sets

Mittwoch

bench press

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

bench press

4 sets

Paused Deadlifts

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

Paused Deadlifts

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
200 sec
2
@RPE6
10
200 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

dip

2 sets

Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Flys

2 sets

Hyperextensions

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Hyperextensions

3 sets

Donnerstag

Paused squats

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

Paused squats

4 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
240 sec
2
@RPE7
8
240 sec
3
@RPE7
8
240 sec
4
@RPE7
8
240 sec

close-grip bench press

4 sets

t-bar row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

t-bar row

3 sets

incline reverse fly

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline reverse fly

4 sets

tricep pushdown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

tricep pushdown

4 sets

Samstag

deadlift

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

deadlift

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
7
240 sec
2
@RPE6
7
240 sec
3
@RPE6
7
240 sec
4
@RPE6
7
240 sec

bench press

4 sets

Hyperextensions

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hyperextensions

4 sets

High row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

High row

3 sets

incline reverse fly

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline reverse fly

3 sets

Sonntag

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7.5
6
240 sec
2
@RPE6
7
240 sec
3
@RPE6
7
240 sec
4
@RPE6
7
240 sec

bench press

4 sets

incline bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

side lateral raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

side lateral raise

3 sets

tricep pushdown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

tricep pushdown

3 sets