Design Routine Generator

Advancement Level

Beginners

• Developing the habit can start from 1x/week
• Trainer Winny Beginner Video, Goated](https://youtu.be/U9ENCvFf9yQ?si=AnMu4Cfhn_bXakpS)

Volume

12-20 fractional sets/week

RIR/RPE

Close to failure, avoiding failure until last set?

Progression

Linear

Double

Undulating

Time Crunch Tips (<1hour)

• Use mostly compounds
  • Mostly general (Normal instead of Wide BP)
• Use exercises that use less warm up times, lunge vs hip thrust.
• Lighter / higher rep ranges, perhaps counter intuitively so that less warm up sets. Heavy vs light.
• Antagonist supersets, drops, myos, myo-match sets.
  • Myo-match sets for: biceps, calves, side/rear delts, hams/quads in isolation (curl/ext.), lat prayers, pushdowns, etc.
• Lower RIR
• Don’t progress in volume or only add some sets. 8-12 instead of 16.
• Specialization phases.

Templates

3x/week Full Body

Monday (Lower)	Wednesday (Upper)	Friday (Full Body)
Dead Hang	Push Up	Lunge
Stiff-Legged (Romanian) Deadlift	Pull Up	Bent Over Row
Squat	Overhead Press	Incline Bench Press (Dumbbell)
Sissy Squats	Bicep Curl (Dumbbell)	Crunch (Cable)
Single Leg Calf Raise	Face Pulls	Nordic Hamstring Curl
Tibialis Raise	Lateral Raise (Dumbbell)	Lateral Raise (Cable)
Hanging Knee Raise	Triceps Extension (Cable, overhead)	Face Pull

LULU

Lower 1

• 2x6-8 NHC
• 3x6-8 Squat
• 3x6-8 SLDL
• 2x8-10 RNC
• 2x8-10 Leg Raises
• 3x8-10 Standing Calf Raises (w/30s Stretch Last Set)

Upper 1

• 3x6-8 45 deg. incline DB press
• 2x10-12 seated cable fly
• 3x6-8 weighted pull-up
• 2x8-10 high cable lateral raise
• 2x6-8 deficit DB pendlay row, lengthened partials last set
• 2x8-10 cable overhead tricep extension
• 2x8-10 Bayesian bicep curl

Lower 2

• Deadlift
• Weighted SLCR
• Tibialis
• Cable Crunch
• Side Bends

Upper 2

• 6-8 Dip
• 8-12 Chin Up
• 8-12 OHP
• 12-15 DB Helms Row
• 10-15 DB Upright Row
• 15-30 Neck Curl
  • 15-30 Extension