Workout Routine
FreeThis is a hypertrophy oriented workout that leverages the current best science backed exercises. Consider running this for 8-12 weeks, then switching to a strength based program for 8-12 weeks, before returning to this program. The simple concept is grow muscle/strengthen muscle/grow muscle as a loop ad infinitum.
Many will benefit from an every other day cadence with this program. At minimum, build in a one day rest after Day 2 and Day 4. In individual session targets the majority of the body’s muscle groups, so be mindful of your CS. Also, build in an additional 30-60 min of cardio a week to supplement. A rest day is great spot for this.
Starting TM is 90% of 1RM.
Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.
Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.
Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.
Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.
Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.
Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %