Workout Routine

Upper/Lower/Full

by kphun

Workouts

Full

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

Dumbbell RDL

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

Dumbbell RDL

3 sets

Landmine Reverse Lunge

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

Landmine Reverse Lunge

3 sets

Landmine Barbell Row

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

Landmine Barbell Row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
100 sec
2
–
–
13
100 sec
3
–
–
13
100 sec

leg extension

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec

lateral raise

3 sets

Cable Curl

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

Cable Curl

3 sets

Upper

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Dumbbell Shoulder Press

4 sets

close grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec

close grip pull up

3 sets

bench press

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

bench press

4 sets

Dumbbell Bent Over Row

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

Dumbbell Bent Over Row

3 sets

Dumbbell Isometric Bicep Curl

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

Dumbbell Isometric Bicep Curl

3 sets

Straight Arm Lat Pull-down

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

Straight Arm Lat Pull-down

3 sets

Overhead Cable Extension

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

Overhead Cable Extension

3 sets

Lower

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec
4
65% 1RM
6
100 sec

hip thrust

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec

deadlift

3 sets

Dumbbell Sumo Squat

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

Dumbbell Sumo Squat

3 sets

Hamstring Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
11
100 sec
4
–
–
10
100 sec

Hamstring Curls

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
11
100 sec
3
–
–
10
100 sec

bulgarian split squat

3 sets

Single-leg RDL

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10
100 sec

Single-leg RDL

3 sets