Workout Routine

Transformation Weeks 1-2 PAPA Edition

by dburdin

Do this for the first 2 weeks

Starting TM is 85% of 1RM.

Workouts

Warm Up

Walking; Treadmill

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Walking; Treadmill

1 sets

Arm Swings (per side)

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Arm Swings (per side)

1 sets

Arm Circles (Per Side)

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Arm Circles (Per Side)

1 sets

Front-To-Back Leg Swings (Per Side)

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Front-To-Back Leg Swings (Per Side)

1 sets

Side-To-Side Leg Swings (Per Side)

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Side-To-Side Leg Swings (Per Side)

1 sets

Upper (Strength Focus)

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
10
100 sec
2
65% TM
6
100 sec
3
85% TM
4
100 sec
4
@RPE7
8
180 sec

incline bench press

4 sets

Bottom-Half DB Flye

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE7
10
120 sec

Bottom-Half DB Flye

3 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE6
10
120 sec

pendlay row

3 sets

Lean-In DB Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE6
10
120 sec

Lean-In DB Lateral Raise

3 sets

Single Arm DB Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE6
8
120 sec

Single Arm DB Row

3 sets

DB Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
10
120 sec

DB Skull Crushers

2 sets

Incline DB Stretch Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
10
120 sec

Incline DB Stretch Curl

2 sets

Lower (Strength Focus)

good morning

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE7
10
120 sec

good morning

3 sets

Barbell Squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
8
100 sec
2
60% TM
6
100 sec
3
75% TM
5
100 sec
4
85% TM
4
100 sec
5
@RPE6
8
300 sec

Barbell Squat

5 sets

Barbell RDL

Set
Intensity
Weight
Reps
Rest time
1
40% TM
8
100 sec
2
60% TM
6
100 sec
3
75% TM
5
100 sec
4
85% TM
4
100 sec
5
@RPE6
8
180 sec

Barbell RDL

5 sets

Sissy Squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE7
10
120 sec

Sissy Squat

3 sets

Barbell Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE7
8
120 sec

Barbell Seated Calf Raise

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
10
120 sec

Decline Weighted Crunch

2 sets

Push (Hypertrophy Focus)

Barbell Bench Press - Medium Grip

Set
Intensity
Weight
Reps
Rest time
1
45% TM
8
100 sec
2
60% TM
6
100 sec
3
75% TM
5
100 sec
4
85% TM
4
100 sec
5
@RPE6
10
300 sec

Barbell Bench Press - Medium Grip

5 sets

Seated Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
10
100 sec
2
65% TM
6
100 sec
3
85% TM
4
100 sec
4
@RPE6
10
180 sec

Seated Dumbbell Shoulder Press

4 sets

Bottom-Half DB Flye

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE7
12
120 sec

Bottom-Half DB Flye

3 sets

Lean-In DB Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
12
120 sec

Lean-In DB Lateral Raise

2 sets

DB Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
12
120 sec

DB Skull Crushers

2 sets

DB Triceps Kickback

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
15
120 sec

DB Triceps Kickback

2 sets

Lying Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
20
120 sec

Lying Leg Raise

2 sets

Pull

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
45% TM
10
100 sec
2
65% TM
6
100 sec
3
85% TM
4
100 sec
4
@RPE6
10
180 sec

pendlay row

4 sets

Incline Chest- Supported DB Row

Set
Intensity
Weight
Reps
Rest time
1
45% TM
10
100 sec
2
65% TM
6
100 sec
3
85% TM
4
100 sec
4
@RPE6
10
180 sec

Incline Chest- Supported DB Row

4 sets

Reverse DB FLye

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE7
12
120 sec

Reverse DB FLye

3 sets

DB Shrug

Set
Intensity
Weight
Reps
Rest time
1
45% TM
10
100 sec
2
65% TM
6
100 sec
3
85% TM
4
100 sec
4
@RPE6
12
120 sec

DB Shrug

4 sets

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
12
120 sec

EZ Bar Curl

2 sets

Incline DB Stretch Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
@RPE7
15
120 sec

Incline DB Stretch Curl

2 sets

Legs

DB Walking Lunge

Set
Intensity
Weight
Reps
Rest time
1
45% TM
10
100 sec
2
60% TM
6
100 sec
3
75% TM
5
100 sec
4
85% TM
4
100 sec
5
@RPE6
10
180 sec

DB Walking Lunge

5 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE7
12
120 sec

good morning

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
10
100 sec
2
65% TM
6
100 sec
3
85% TM
4
100 sec
4
@RPE6
12
180 sec

goblet squat

4 sets

Lateral Band Walk

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE7
12
120 sec

Lateral Band Walk

3 sets

Barbell Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
6
100 sec
3
@RPE7
12
120 sec

Barbell Seated Calf Raise

3 sets