Workout Routine

Workout (Week 1-6)

by Movra

Goal: Quad + Glute growth, V-taper, shoulders + arms shape, blocky core Training Style: Controlled Tempo, RPE-based progression Progression: Increase weight once you hit the top of the rep range at RPE 7–8 Deload: Week 7 = reduce weight ~30% but maintain same reps Rest Days: Sat + Sun Warm-Up: 5 min light row or incline walk + 2 warm-up sets for first lift

Workouts

MONDAY: Legs #1 (Quad + Glutes)

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec
4
@RPE7
8
120 sec

hack squat

4 sets

bulgarian split squat

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

bulgarian split squat

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

romanian deadlift

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

romanian deadlift

3 sets

leg extension

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

leg extension

2 sets

hip thrust

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

hip thrust

3 sets

TUESDAY: Back + Lats + Rear Delts

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec
4
@RPE7
8
120 sec

lat pulldown

4 sets

seated cable row

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

seated cable row

3 sets

chest supported rows

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

chest supported rows

3 sets

lat pulldown

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

lat pulldown

3 sets

rear delt fly

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

rear delt fly

3 sets

face pull

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

face pull

2 sets

Wednesday: Chest + Shoulders + Triceps + Core

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec
4
@RPE7
8
120 sec

incline bench press

4 sets

bench press

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

bench press

3 sets

seated shoulder press

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

seated shoulder press

3 sets

lateral raise

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

lateral raise

3 sets

tricep pushdown

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

tricep pushdown

3 sets

overhead triceps extensions

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

overhead triceps extensions

2 sets

Cable crunch

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

Cable crunch

3 sets

Thursday: Legs #2 (Glute + Hamstring Bias)

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE7
8
120 sec
3
@RPE7
8
120 sec
4
@RPE7
8
120 sec

hip thrust

4 sets

reverse lunge

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

reverse lunge

3 sets

leg curl

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

leg curl

3 sets

Leg raises

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

Leg raises

2 sets

elevated glute bridge

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

elevated glute bridge

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
90 sec
2
@RPE8
12
90 sec
3
@RPE8
12
90 sec
4
@RPE8
12
90 sec

calf raise

4 sets