Workout Routine

Upper/Lower

by y0shi

Can be executed 4 or 6 day per week.

Workouts

Lower A

squat

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

squat

3 sets

hip thrust

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

hip thrust

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
80 sec
2
@RPE10
15
80 sec
3
@RPE10
15
80 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
80 sec
2
@RPE10
15
80 sec
3
@RPE10
15
80 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
80 sec
2
@RPE10
15
80 sec
3
@RPE10
15
80 sec
4
@RPE10
15
80 sec
5
@RPE10
15
80 sec
6
@RPE10
15
80 sec

calf raise

6 sets

Upper A

bench press

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

bench press

3 sets

pullup

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

pullup

3 sets

machine fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
80 sec
2
@RPE10
20
80 sec
3
@RPE10
20
80 sec

machine fly

3 sets

Rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
80 sec
2
@RPE10
20
80 sec
3
@RPE10
20
80 sec

Rope pushdown

3 sets

one arm dumbbell row

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

one arm dumbbell row

3 sets

curl

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

curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
80 sec
2
@RPE10
20
80 sec
3
@RPE10
20
80 sec

lateral raise

3 sets

Lower B

leg press

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

leg press

3 sets

romanian deadlift

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

romanian deadlift

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20
80 sec
2
@RPE10
20
80 sec
3
@RPE10
20
80 sec

hack squat

3 sets

standing leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
80 sec
2
@RPE10
15
80 sec
3
@RPE10
15
80 sec

standing leg curl

3 sets

calf press on leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
80 sec
2
@RPE10
15
80 sec
3
@RPE10
15
80 sec
4
@RPE10
15
80 sec
5
@RPE10
15
80 sec
6
@RPE10
15
80 sec

calf press on leg press

6 sets

Upper B

incline bench press

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

incline bench press

3 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

cable crossover

1 sets