Workout Routine

Free

5 Day Complete (sub 1-hour)

by sorbgod

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

Workouts

Chest Tri 1

warmup

Set
Time
Rest time
1
1 sec
100 sec

warmup

1 sets

Machine bench press

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
14 lbs
15
100 sec
2
50% 1RM
23 lbs
7
100 sec
3
80% 1RM
36 lbs
5
100 sec
4
80% 1RM
36 lbs
5
100 sec
5
80% 1RM
36 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 7 lbs
Extra 3+ reps, increase 1RM by 11 lbs
Extra 4+ reps, increase 1RM by 3 lbs

Machine bench press

5 sets

Pec fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
40% 1RM
18 lbs
15
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 lbs
10
100 sec
5
80% 1RM
36 lbs
10 +
amrap
100 sec

Pec fly

5 sets

Cable Triceps Overhead Extn

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 lbs
10 +
amrap
Prog. Overload
100 sec

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.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
Extra 4+ reps, increase 1RM by 3 lbs

Cable Triceps Overhead Extn

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
15
100 sec
2
79% 1RM
36 lbs
15
100 sec
3
80% 1RM
36 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
Extra 4+ reps, increase 1RM by 3 lbs

tricep pushdown

3 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Leg raises

3 sets

Cooldown

Set
Reps
Rest time
1
1
100 sec

Cooldown

1 sets

Leg 1

warmup

Set
Time
Rest time
1
1 sec
100 sec

warmup

1 sets

single arm overhead squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

single arm overhead squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
15
100 sec
2
80% 1RM
36 lbs
7
100 sec
3
80% 1RM
36 lbs
7
100 sec
4
80% 1RM
36 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
15
100 sec
2
80% 1RM
36 lbs
7
100 sec
3
80% 1RM
36 lbs
7
100 sec
4
80% 1RM
36 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
Extra 4+ reps, increase 1RM by 3 lbs

leg curl

4 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

Seated calf raise

3 sets

Weighted L-Sit Hold

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Weighted L-Sit Hold

3 sets

Banded Clamshells

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

Banded Clamshells

3 sets

Reverse Banded Clamshells

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

Reverse Banded Clamshells

3 sets

Cooldown

Set
Reps
Rest time
1
1
100 sec

Cooldown

1 sets

Back Biceps 1

warmup

Set
Time
Rest time
1
1 sec
100 sec

warmup

1 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

pullup

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
15
100 sec
2
80% 1RM
36 lbs
7
100 sec
3
80% 1RM
36 lbs
7
100 sec
4
80% 1RM
36 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
Extra 4+ reps, increase 1RM by 3 lbs

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
40% 1RM
18 lbs
15
100 sec
3
80% 1RM
36 lbs
7
100 sec
4
80% 1RM
36 lbs
7
100 sec
5
80% 1RM
36 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

lat pulldown

5 sets

EZ Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
10
100 sec
2
80% 1RM
120 lbs
10
100 sec
3
80% 1RM
120 lbs
10 +
amrap
Prog. Overload
100 sec

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.

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

EZ Preacher Curl

3 sets

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
10
100 sec
2
80% 1RM
20 lbs
10
100 sec
3
80% 1RM
20 lbs
10
100 sec

Incline Dumbbell Curl

3 sets

KB Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

KB Rotation

3 sets

farmer's carry

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

farmer's carry

3 sets

Cooldown

Set
Reps
Rest time
1
1
100 sec

Cooldown

1 sets

Shoulder Trap Forearm

warmup

Set
Time
Rest time
1
1 sec
100 sec

warmup

1 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

cable lateral raise

3 sets

Trap Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Trap Shrugs

3 sets

Rope Face Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Rope Face Pull

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
15
100 sec
2
80% 1RM
20 lbs
7
100 sec
3
80% 1RM
20 lbs
7
100 sec
4
80% 1RM
20 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
Extra 4+ reps, increase 1RM by 3 lbs

rear delt fly

4 sets

Palloff Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Palloff Press

3 sets

Forearm Cable Pull

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

Forearm Cable Pull

3 sets

Cooldown

Set
Reps
Rest time
1
1
100 sec

Cooldown

1 sets

VO2 / Zone 2 - 1

Long Distance Run (60")

Set
Reps
Rest time
1
1
100 sec

Long Distance Run (60")

1 sets

Chest Triceps 2

warmup

Set
Time
Rest time
1
1 sec
100 sec

warmup

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
45 lbs
15
100 sec
2
50% 1RM
75 lbs
10
100 sec
3
70% 1RM
105 lbs
7
100 sec
4
80% 1RM
120 lbs
7
100 sec
5
80% 1RM
120 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
Extra 4+ reps, increase 1RM by 15 lbs

incline bench press

5 sets

Chest Dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Chest Dip

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

skull crushers

3 sets

Cable Tricep Extnesion

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Cable Tricep Extnesion

3 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Leg raises

3 sets

Cooldown

Set
Reps
Rest time
1
1
100 sec

Cooldown

1 sets

Legs 2

warmup

Set
Time
Rest time
1
1 sec
100 sec

warmup

1 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
15
100 sec
2
55% 1RM
60 lbs
15
100 sec
3
55% 1RM
60 lbs
15
100 sec

leg press

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
55% 1RM
85 lbs
15
100 sec
3
80% 1RM
120 lbs
10
100 sec
4
80% 1RM
120 lbs
10
100 sec
5
80% 1RM
120 lbs
10 +
amrap
Prog. Overload
100 sec

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.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0 lbs
Extra 3+ reps, increase 1RM by 0 lbs

hack squat

5 sets

Leg press calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Leg press calf raise

3 sets

Banded Monster Walks

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

Banded Monster Walks

3 sets

Banded Side Walks (bent)

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

Banded Side Walks (bent)

3 sets

Cooldown

Set
Reps
Rest time
1
1
100 sec

Cooldown

1 sets

Back Biceps 2

warmup

Set
Time
Rest time
1
1 sec
100 sec

warmup

1 sets

Straight Arm Push Downs

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
15
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec
4
80% 1RM
36 lbs
10 +
amrap
Prog. Overload
100 sec

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.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
Extra 4+ reps, increase 1RM by 3 lbs

Straight Arm Push Downs

4 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
5
100 sec
2
40% 1RM
60 lbs
5
100 sec
3
60% 1RM
90 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
55% 1RM
85 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
Extra 4+ reps, increase 1RM by 15 lbs

trap bar deadlift

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

dumbbell row

3 sets

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

zottmann curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

concentration curl

3 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec
5
30 sec
100 sec
6
30 sec
100 sec

side plank

6 sets

elevated glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

elevated glute bridge

3 sets

Cooldown

Set
Reps
Rest time
1
1
100 sec

Cooldown

1 sets

Shoulder Forearms 2

warmup

Set
Time
Rest time
1
1 sec
100 sec

warmup

1 sets

Rope Shoulder Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Rope Shoulder Upright Rows

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
55% 1RM
14 lbs
15
100 sec
3
80% 1RM
20 lbs
7
100 sec
4
80% 1RM
20 lbs
7
100 sec
5
80% 1RM
20 lbs
7
100 sec

rear delt fly

5 sets

Rope Face Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Rope Face Pull

3 sets

Seated Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
40% 1RM
18 lbs
15
100 sec
3
80% 1RM
36 lbs
7
100 sec
4
80% 1RM
36 lbs
7
100 sec
5
80% 1RM
36 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
Extra 4+ reps, increase 1RM by 3 lbs

Seated Shoulder Press

5 sets

Palloff Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Palloff Press

3 sets

Forearm Cable Pull

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

Forearm Cable Pull

3 sets

Cooldown

Set
Reps
Rest time
1
1
100 sec

Cooldown

1 sets

VO2/ Zone 2 - 2

StairMaster/ Cycling/ Sprinting (60")

Set
Reps
Rest time
1
3
100 sec
2
3
100 sec
3
3
100 sec
4
3
100 sec

StairMaster/ Cycling/ Sprinting (60")

4 sets

Mobility Drill

Set
Reps
Rest time
1
10
100 sec

Mobility Drill

1 sets