Workout Routine

Upper lower

by Kajokas

Workouts

UPPER I

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
100 sec

bench press

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec

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

bench press

3 sets

chest supported rows

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

chest supported rows

4 sets

military press

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

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

military press

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

lateral raise

3 sets

lat pulldown

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

lat pulldown

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

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

incline bench press

2 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

seated curl

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

tricep pushdown

2 sets

LOWER I

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
100 sec

squat

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec

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

squat

3 sets

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
100 sec
2
75% 1RM
6
100 sec
3
75% 1RM
6
100 sec

Paused Deadlift

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
100 sec
2
@RPE10
10
100 sec

romanian deadlift

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

leg extension

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

calf raise

2 sets

Abs

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

Abs

3 sets

UPPER II

pullup

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
2
100 sec

pullup

1 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
100 sec
2
75% 1RM
6
100 sec
3
75% 1RM
6
100 sec

pullup

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
80% 1RM
5
100 sec

bench press

4 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
100 sec

single arm row

3 sets

Arnold Press

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

Arnold Press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

fly

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec

rear delt fly

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

hammer curl

2 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

overhead triceps extension

2 sets

LOWER II

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
100 sec

deadlift

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec

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

deadlift

3 sets

Paused Squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
100 sec
2
70% 1RM
6
100 sec
3
70% 1RM
6
100 sec

Paused Squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

leg curl

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
100 sec
2
@RPE10
10
100 sec

leg press

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
100 sec
2
@RPE10
10
100 sec

calf raise

2 sets

Abs

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

Abs

3 sets