Workout Routine

Upper Lower week 5-8

by primoyoidi

Workouts

Lower 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
200 sec
2
@RPE8
5
200 sec
3
@RPE8
5
200 sec

deadlift

3 sets

goblet squat

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

goblet squat

3 sets

single leg hip thrust

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

single leg hip thrust

3 sets

leg press

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

leg press

3 sets

leg curl

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

leg curl

3 sets

calf raise

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

calf raise

3 sets

bycicle crunch

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

bycicle crunch

3 sets

Upper 1

bench press

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

bench press

3 sets

single arm pulldown

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

single arm pulldown

3 sets

seated shoulder press

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

seated shoulder press

3 sets

dumbbell row

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

dumbbell row

3 sets

Assisted dip

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

Assisted dip

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE6
15
100 sec

face pull

3 sets

cambered bar curl

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

cambered bar curl

3 sets

Lower 2

squat

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

squat

3 sets

hip thrust

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

hip thrust

3 sets

romanian deadlift

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

romanian deadlift

3 sets

leg curl

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

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
2
@RPE9
6
100 sec
3
@RPE9
6
100 sec

calf raise

3 sets

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE9
20
100 sec

Hip abduction

3 sets

Upper 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
180 sec
2
@RPE8
6
180 sec
3
@RPE8
6
180 sec

overhead press

3 sets

neutral grip pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
180 sec

neutral grip pulldown

1 sets

Dumbell incline press

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

Dumbell incline press

3 sets

seated cable row

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

seated cable row

3 sets

cable lateral raise

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

cable lateral raise

3 sets

reverse pec deck

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

reverse pec deck

3 sets

single arm cable curl

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

single arm cable curl

3 sets