Friday · Power & push

Workout A

Rack/pull-up bar → bench press → trap bar. Retain pull-ups before bench press if the pull-up bar is attached to the rack. Finish with dumbbells and an incline bench for reverse flyes.

01

Barbell Back Squat

  • Lead-in sets: 1 × 10 each at 45, 95, and 145 lb.
  • Working sets: 2 × 8 at 205 lb total.
  • Progress: Up from 195 lb last week (+10 lb).
  • Rest: 2–3 minutes between working sets.
  • Setup: Use the rack with safety pins set.
02

Pull-Ups

  • Current volume: 3 × 5. — aim for RPE 8 (about 2 clean reps in reserve).
  • Load: Added weight or assistance not reported.
  • Rest: 2 minutes.
03

Barbell Flat Bench Press

  • Lead-in sets: 1 × 10 at 45 lb and 1 × 10 at 135 lb.
  • Working sets: 2 × 8 at 175 lb total.
  • Rest: 2–3 minutes between working sets.
04

Trap Bar Romanian Deadlift (RDL)

  • Current working sets: 3 × 5 at 205 lb total.
  • Rest: 2 minutes.
05

Dumbbell Incline Reverse Fly (Rear Delts)

  • Current loads: 1 set at 25 lb; 2 sets at 30 lb per hand.
  • Reps: 10 per set.
  • Effort goal: RPE 8 (about 2 clean reps in reserve).
  • Rest: 60 seconds.
  • Setup: Chest-supported on an incline bench, as in the original rear-delt fly exercise.
Wednesday · Balance & pull

Workout B

Rack/barbell → dumbbells + adjustable bench. Good mornings and curls stay together at the rack. Within the dumbbell block, split squats and overhead presses separate barbell curls from rows, avoiding consecutive direct biceps work.

01

Barbell Good Mornings

  • Current loads: 1 set at 45 lb; 2 sets at 55 lb total.
  • Reps: 10 per set.
  • Rest: 90 seconds.
02

Barbell Biceps Curl

  • Current loads: 1 set at 45 lb; 2 sets at 55 lb total.
  • Reps: 10 per set.
  • Effort goal: RPE 8 (about 2 clean reps in reserve).
  • Rest: 60–90 seconds.
03

Dumbbell Bulgarian Split Squat

  • Current loads: 3 sets at 40 lb per hand.
  • Reps: 10 per leg per set.
  • Rest: 2 minutes.
04

Dumbbell Seated Overhead Press

  • Current loads: 3 sets at 20 lb per hand (increased from 2 planned sets).
  • Reps: 10 per set.
  • Effort goal: RPE 8 (about 2 clean reps in reserve).
  • Rest: 2 minutes.
05

Dumbbell One-Arm Row

  • Current loads: 3 sets at 50 lb.
  • Reps: 10 per arm per set.
  • Rest: 90 seconds.
Weekly rhythm

Your week

MonPickleball · moderate
TuePickleball · moderate
WedAM drills + Workout B
ThuPickleball · matches
FriWorkout A
SatOptional casual play
SunPickleball · matches

Keep in mind

RPE 8 = about 2 clean reps in reserve. Finish all sets before changing exercises. Current weights are reference loads, not mandatory targets.

All weights are pounds. Dumbbells are per hand; barbell and trap bar weights include the bar. For single-side movements, complete the listed reps on each side.

Squat and bench lead-in sets are separate from working sets. Good-morning and curl lighter sets have not been classified as warm-ups. Home dumbbells top out at 50 lb; the plan uses slower lowering and pauses once that limit is reached.