Workout Routine

Free

2-Day FB

by Holstlarsen

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Targeted muscles
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back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
120 sec
2
85% TM
130 lbs
5
120 sec
3
85% TM
130 lbs
5
120 sec
4
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3-4 reps, increase TM by 10 lbs
Extra 5-8 reps, increase TM by 20 lbs

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

4×5+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8
120 sec
2
100% TM
25 lbs
8
120 sec
3
100% TM
25 lbs
8
120 sec
4
100% TM
25 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

single arm row

4×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg extension

4×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

leg curl

4×8

Workout 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
120 sec
2
85% TM
130 lbs
5
120 sec
3
85% TM
130 lbs
5
120 sec
4
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead press

4×5+

pullup

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

pullup

4×3+

Jefferson curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Jefferson curl

4×8

hip thrust

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hip thrust

4×8