Workout Routine

Upper lower week 1-4

by primoyoidi

Workouts

Lower 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
6
200 sec
2
@RPE7
6
200 sec
3
@RPE7
6
200 sec

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

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
150 sec
2
@RPE7
10
150 sec
3
@RPE7
10
150 sec

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

romanian deadlift

3 sets

hip thrust

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

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

hip thrust

3 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
6
100 sec
2
@RPE7
6
100 sec
3
@RPE7
6
100 sec

Hip abduction

3 sets

Crunch

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

Crunch

3 sets

Upper 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
180 sec
2
@RPE7
5
180 sec
3
@RPE7
5
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 3.17 kg.

lat pulldown

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
180 sec
2
@RPE7
10
180 sec
3
@RPE7
10
180 sec

overhead press

3 sets

seated cable row

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

seated cable row

3 sets

Cable fly

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

Cable fly

3 sets

curl

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

curl

3 sets

triceps extension

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

triceps extension

3 sets

Lower 2

deadlift

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

deadlift

3 sets

lunge

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

lunge

3 sets

Single leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Single leg extension

3 sets

Single leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
120 sec
2
@RPE8
15
120 sec
3
@RPE8
15
120 sec

Single leg curl

3 sets

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec

Hip abduction

3 sets

calf raise

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

calf raise

3 sets

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3 sets

Workout 4

Dumbell incline press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Dumbell incline press

3 sets

Reverse grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3.4 kg.

Reverse grip lat pulldown

3 sets

Assisted dip

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

Assisted dip

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
120 sec
2
@RPE7
12
120 sec
3
@RPE7
12
120 sec

barbell row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
15 sec
2
@RPE8
15
15 sec
3
@RPE8
15
15 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

face pull

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

hammer curl

3 sets