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5's PRO Joker FSL
by Borja
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Workouts
W1 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
0 sec
2
60% TM
3
0 sec
3
70% TM
5
120 sec
4
80% TM
5
180 sec
5
90% TM
5
120 sec
6
95% TM
2
90 sec
7
70% TM
5
90 sec
8
70% TM
5
90 sec
9
70% TM
5
90 sec
10
70% TM
5
90 sec
11
70% TM
5
0 sec
squat
11 sets
Start
in App
W1 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
0 sec
2
60% TM
3
0 sec
3
70% TM
5
120 sec
4
80% TM
5
180 sec
5
90% TM
5
120 sec
6
95% TM
2
90 sec
7
70% TM
5
90 sec
8
70% TM
5
90 sec
9
70% TM
5
90 sec
10
70% TM
5
90 sec
11
70% TM
5
0 sec
bench press
11 sets
Start
in App
W1 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
0 sec
2
60% TM
3
0 sec
3
70% TM
5
120 sec
4
80% TM
5
180 sec
5
90% TM
5
120 sec
6
95% TM
2
90 sec
7
70% TM
5
90 sec
8
70% TM
5
90 sec
9
70% TM
5
90 sec
10
70% TM
5
90 sec
11
70% TM
5
0 sec
deadlift
11 sets
Start
in App
W1 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
0 sec
2
60% TM
3
0 sec
3
70% TM
5
120 sec
4
80% TM
5
180 sec
5
90% TM
5
120 sec
6
95% TM
2
90 sec
7
70% TM
5
90 sec
8
70% TM
5
90 sec
9
70% TM
5
90 sec
10
70% TM
5
90 sec
11
70% TM
5
0 sec
military press
11 sets
Start
in App
W2 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
0 sec
2
55% TM
3
0 sec
3
65% TM
5
120 sec
4
75% TM
5
180 sec
5
85% TM
5
120 sec
6
65% TM
5
90 sec
7
65% TM
5
90 sec
8
65% TM
5
90 sec
9
65% TM
5
90 sec
10
65% TM
5
0 sec
squat
10 sets
Start
in App
W2 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
0 sec
2
55% TM
3
0 sec
3
65% TM
5
120 sec
4
75% TM
5
180 sec
5
85% TM
5
120 sec
6
65% TM
5
90 sec
7
65% TM
5
90 sec
8
65% TM
5
90 sec
9
65% TM
5
90 sec
10
65% TM
5
0 sec
bench press
10 sets
Start
in App
W2 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
0 sec
2
55% TM
3
0 sec
3
65% TM
5
120 sec
4
75% TM
5
180 sec
5
85% TM
5
120 sec
6
65% TM
5
90 sec
7
65% TM
5
90 sec
8
65% TM
5
90 sec
9
65% TM
5
90 sec
10
65% TM
5
0 sec
deadlift
10 sets
Start
in App
W2 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
0 sec
2
55% TM
3
0 sec
3
65% TM
5
120 sec
4
75% TM
5
180 sec
5
85% TM
5
120 sec
6
65% TM
5
90 sec
7
65% TM
5
90 sec
8
65% TM
5
90 sec
9
65% TM
5
90 sec
10
65% TM
5
0 sec
military press
10 sets
Start
in App
W3 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
0 sec
2
65% TM
3
0 sec
3
75% TM
5
120 sec
4
85% TM
5
180 sec
5
95% TM
5
120 sec
6
100% TM
2
90 sec
7
75% TM
5
90 sec
8
75% TM
5
90 sec
9
75% TM
5
90 sec
10
75% TM
5
90 sec
11
75% TM
5
0 sec
squat
11 sets
Start
in App
W3 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
0 sec
2
65% TM
3
0 sec
3
75% TM
5
120 sec
4
85% TM
5
180 sec
5
95% TM
5
120 sec
6
100% TM
2
90 sec
7
75% TM
5
90 sec
8
75% TM
5
90 sec
9
75% TM
5
90 sec
10
75% TM
5
90 sec
11
75% TM
5
0 sec
bench press
11 sets
Start
in App
W3 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
0 sec
2
65% TM
3
0 sec
3
75% TM
5
120 sec
4
85% TM
5
180 sec
5
95% TM
5
120 sec
6
100% TM
2
90 sec
7
75% TM
5
90 sec
8
75% TM
5
90 sec
9
75% TM
5
90 sec
10
75% TM
5
90 sec
11
75% TM
5
0 sec
deadlift
11 sets
Start
in App
W3 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
0 sec
2
65% TM
3
0 sec
3
75% TM
5
120 sec
4
85% TM
5
180 sec
5
95% TM
5
120 sec
6
100% TM
2
90 sec
7
75% TM
5
90 sec
8
75% TM
5
90 sec
9
75% TM
5
90 sec
10
75% TM
5
90 sec
11
75% TM
5
0 sec
military press
11 sets
Start
in App