Workout Routine

Free

2 day split

by Silver1337Fox

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Twice a week full body split

Starting TM is 90% of 1RM.

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

Workouts

Week 1 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
55% TM
75 lbs
15
120 sec
2
60% TM
80 lbs
15
120 sec
3
65% TM
90 lbs
15 +
amrap
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×15+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
75 lbs
15
120 sec
2
60% TM
80 lbs
15
120 sec
3
65% TM
90 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

3×15+

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
90 sec
2
75% 1RM
34 lbs
10
90 sec
3
75% 1RM
34 lbs
10
90 sec

Seated calf raise

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
10
75 sec
2
75% TM
17 lbs
10
75 sec
3
75% TM
17 lbs
10
75 sec

lateral raise

3×10

Pullup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Pullup

3×10

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% TM
75 lbs
15
120 sec
2
60% TM
80 lbs
15
120 sec
3
65% TM
90 lbs
15 +
amrap
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×15+

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
10
120 sec
2
75% TM
100 lbs
10
120 sec
3
75% TM
100 lbs
10
120 sec

shrug

3×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
75 lbs
15
120 sec
2
60% TM
80 lbs
15
120 sec
3
65% TM
90 lbs
15
120 sec

close-grip bench press

3×15

Pullup

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Pullup

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
15
60 sec
2
65% 1RM
29 lbs
15
60 sec
3
65% TM
26 lbs
15
60 sec

face pull

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
10
90 sec
2
75% TM
30 lbs
10
90 sec
3
75% TM
30 lbs
10
90 sec

tricep pushdown

3×10

Week 2 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
12
120 sec
2
65% TM
90 lbs
12
120 sec
3
70% TM
95 lbs
12 +
amrap
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×12+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
12
120 sec
2
65% TM
90 lbs
12
120 sec
3
70% TM
95 lbs
12 +
amrap
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

3×12+

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
10
90 sec
2
75% TM
30 lbs
10
90 sec
3
75% TM
30 lbs
10
90 sec

Seated calf raise

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
10
90 sec
2
75% TM
17 lbs
10
90 sec
3
75% TM
17 lbs
10
90 sec

lateral raise

3×10

Pullup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Pullup

3×10

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
12
120 sec
2
65% TM
90 lbs
12
120 sec
3
70% TM
95 lbs
12 +
amrap
120 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×12+

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
10
90 sec
2
75% TM
100 lbs
10
90 sec
3
75% TM
100 lbs
10
90 sec

shrug

3×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
12
120 sec
2
65% TM
90 lbs
12
120 sec
3
70% TM
95 lbs
12
120 sec

close-grip bench press

3×12

Pullup

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Pullup

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
12
90 sec
2
65% TM
26 lbs
12
90 sec
3
65% TM
26 lbs
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

face pull

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
10
90 sec
2
75% TM
30 lbs
10
90 sec
3
75% TM
30 lbs
10
90 sec

tricep pushdown

3×10

Week 3 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
120 sec
2
70% TM
95 lbs
10
120 sec
3
75% TM
100 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
120 sec
2
70% TM
95 lbs
10
120 sec
3
75% TM
100 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

3×10+

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
10
90 sec
2
75% TM
30 lbs
10
90 sec
3
75% TM
30 lbs
10
90 sec

Seated calf raise

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
10
90 sec
2
75% TM
17 lbs
10
90 sec
3
75% TM
17 lbs
10
90 sec

lateral raise

3×10

Pullup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Pullup

3×10

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
120 sec
2
70% TM
95 lbs
10
120 sec
3
75% TM
100 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×10+

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
10
90 sec
2
75% TM
100 lbs
10
90 sec
3
75% TM
100 lbs
10
90 sec

shrug

3×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
120 sec
2
70% TM
95 lbs
10
120 sec
3
75% TM
100 lbs
10
120 sec

close-grip bench press

3×10

Pullup

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Pullup

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
15
90 sec
2
65% TM
26 lbs
15
90 sec
3
65% TM
26 lbs
15 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

face pull

3×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
10
90 sec
2
75% TM
30 lbs
10
90 sec
3
75% TM
30 lbs
10
90 sec

tricep pushdown

3×10

Week 4 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
80% TM
110 lbs
8 +
amrap
120 sec

squat

3×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
80% TM
110 lbs
8 +
amrap
120 sec

incline bench press

3×8+

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
10
90 sec
2
75% TM
30 lbs
10
90 sec
3
75% TM
30 lbs
10
90 sec

Seated calf raise

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
10
90 sec
2
75% TM
17 lbs
10
90 sec
3
75% TM
17 lbs
10
90 sec

lateral raise

3×10

Pullup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Pullup

3×10

Week 4 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
80% TM
110 lbs
8 +
amrap
120 sec

deadlift

3×8+

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
10
100 sec
2
75% TM
100 lbs
10
100 sec
3
75% TM
100 lbs
10
100 sec

shrug

3×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
80% TM
110 lbs
8
120 sec

close-grip bench press

3×8

Pullup

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Pullup

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
15
90 sec
2
65% TM
26 lbs
15
90 sec
3
65% TM
26 lbs
15 +
amrap
90 sec

face pull

3×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
10
100 sec
2
75% TM
30 lbs
10
100 sec
3
75% TM
30 lbs
10
100 sec

tricep pushdown

3×10