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Luni - Upper Body: Order Exercise Sets Reps RPE

This document outlines a 4 day upper/lower body split workout program with exercises, sets, reps, and rest periods specified for each day. Day 1 focuses on upper body, day 2 on lower body, day 3 returns to upper body, and day 4 concludes with lower body again. Exercises include compounds like bench press, rows, squats, and hip thrusts as well as isolations like flys, curls, and extensions. Sets range from 2 to 3, reps from 5 to 15, and rest is either 2 minutes for compounds and 1 minute for isolations, or 3 and 2 minutes respectively for straight sets. Progression guidelines are provided for stalling on lifts.

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39 views2 pages

Luni - Upper Body: Order Exercise Sets Reps RPE

This document outlines a 4 day upper/lower body split workout program with exercises, sets, reps, and rest periods specified for each day. Day 1 focuses on upper body, day 2 on lower body, day 3 returns to upper body, and day 4 concludes with lower body again. Exercises include compounds like bench press, rows, squats, and hip thrusts as well as isolations like flys, curls, and extensions. Sets range from 2 to 3, reps from 5 to 15, and rest is either 2 minutes for compounds and 1 minute for isolations, or 3 and 2 minutes respectively for straight sets. Progression guidelines are provided for stalling on lifts.

Uploaded by

DanyValentin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Luni - Upper Body

Order Exercise Sets Reps RPE


1a) Incline Bench Press 3 5 1-2 reps

1b) Barbell Seal Row 3 5 1-2 reps

2a) Standing Barbell Press 2 8 2-3 reps

2b) Weighted Chin ups 2 8 2-3 reps

3) Low Cable Fly 3 15 2-3 reps

Miercuri - Lower Body

Order Exercise Sets Reps RPE


1 Conventional Deadlift 3 8 3-4 reps

2 Low Feet Leg Press 3 8 3-4 reps

3a) Leg Extension 3 12 2-3 reps

3b) Single Leg Curl 2 12 2-3 reps

5 Seated Calf Raises 3 15 2-3 reps

Vineri - Upper Body


Order Exercise Sets Reps RPE
1a) Dumbbell Bench Press 3 10 2-3 reps
1b) Wide-Grip Cable Row 3 10 2-3 reps
2a) Seated Dumbbell Press 2 12 2-3 reps
2b) Weighted Pull ups 2 12 2-3 reps
3a) Rope Triceps Extension 2 12 2-3 reps
3b) Dumbbell Biceps Curl 2 12 2-3 reps

Sambata - Lower Body


Order Exercise Sets Reps RPE
1 High Bar Squat 3 5 1-2 reps
2 Barbell Hip Thrust 3 5 1-2 reps
3 Lunge Split Squat 2 8 3-4 reps
4 Leg Press Calf Raises 3 8 2-3 reps
NOTES

Rest for APS:

2 minutes for compound movements

1 minute for isolation exercises

Rest for straigh-sets:

3 minutes for compound movements

2 minutes for isolation exercises

Ideally, all sets are completed in the given RPE. It is prefferable to miss reps than to train to failure

or do improper form.

If after 2 weeks in a row you don't get the target repetitions, decrease the load by 10% the next week

on the same day. Then, the week after return to the load you previously stalled with. If you stall once

again, use the same progression but increase the load half as much. If you have to decrease load once

more, it's time to move into an intermediate approach.

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