Workout Routine

Free

5 Day Full Body 3x12 & 5x5 Mix

by bowie99

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Compound 3x12 days 1 and 4. Compound 5x5 days 2 and 5. Iso 3x12 day 3.

Recommended to put leg press and deadlift in over leg extension & hamstring curl eventually.

Starting TM is 85% of 1RM.

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

Workouts

#1 Monday - Compound 3x12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

seated cable row

3×12+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
100 sec
2
70% 1RM
105 lbs
12
100 sec
3
70% 1RM
105 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

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

incline bench press

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

leg extension

3×12+

Assisted Chin Up

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Assisted Chin Up

3×12+

Shoulder Press (Hammer)

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Shoulder Press (Hammer)

3×12+

Sit Ups

Set
Reps
Rest time
1
20
30 sec

Sit Ups

1×20

Leg Raises

Set
Reps
Rest time
1
12
30 sec

Leg Raises

1×12

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20 lbs
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 4 lbs

Overload: After 3 successful sessions, Training Max will be suggested to increase by 4 lbs.

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Russian Twists

1×20+

plank

Set
Time
Rest time
1
60 sec
0 sec

plank

1×60 s

#2 Tuesday - Compound 5x5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
85% 1RM
38 lbs
5
100 sec
5
85% 1RM
38 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

seated cable row

5×5+

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
85% 1RM
38 lbs
5
100 sec
5
85% 1RM
38 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Chest Press

5×5+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
85% 1RM
38 lbs
5
100 sec
5
85% 1RM
38 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

leg curl

5×5+

Assisted Chin Up

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
85% 1RM
38 lbs
5
100 sec
5
85% 1RM
38 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Assisted Chin Up

5×5+

Shoulder Press (Hammer)

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
85% 1RM
38 lbs
5
100 sec
5
85% 1RM
38 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Shoulder Press (Hammer)

5×5+

Sit Ups

Set
Reps
Rest time
1
20
30 sec

Sit Ups

1×20

Leg Raises

Set
Reps
Rest time
1
12
30 sec

Leg Raises

1×12

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20 lbs
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 4 lbs

Overload: After 3 successful sessions, Training Max will be suggested to increase by 4 lbs.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Russian Twists

1×20+

plank

Set
Time
Rest time
1
60 sec
0 sec

plank

1×60 s

#3 Thursday - Isolation 3x12

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
100 sec
2
70% 1RM
18 lbs
12
100 sec
3
70% 1RM
18 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

3×12+

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Pec Fly

3×12+

Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 lbs.

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

Reverse Fly

3×12+

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Calf Raise

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

tricep pushdown

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
100 sec
2
70% 1RM
18 lbs
12
100 sec
3
70% 1RM
18 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 lbs.

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

lateral raise

3×12+

Sit Ups

Set
Reps
Rest time
1
20
30 sec

Sit Ups

1×20

Leg Raises

Set
Reps
Rest time
1
12
30 sec

Leg Raises

1×12

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
24 lbs
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 4 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

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

Russian Twists

1×20+

plank

Set
Time
Rest time
1
60 sec
0 sec

plank

1×60 s

#4 Friday - Compound 3x12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

seated cable row

3×12+

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Chest Press

3×12+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

leg curl

3×12+

Assisted Chin Up

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Assisted Chin Up

3×12+

Shoulder Press (Hammer)

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Shoulder Press (Hammer)

3×12+

Sit Ups

Set
Reps
Rest time
1
20
30 sec

Sit Ups

1×20

Leg Raises

Set
Reps
Rest time
1
12
30 sec

Leg Raises

1×12

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
24 lbs
20 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 4 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

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

Russian Twists

1×20+

plank

Set
Time
Rest time
1
60 sec
0 sec

plank

1×60 s

#5 Saturday - Compound 5x5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
85% 1RM
38 lbs
5
100 sec
5
85% 1RM
38 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

seated cable row

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5
100 sec
2
85% 1RM
21 lbs
5
100 sec
3
85% 1RM
21 lbs
5
100 sec
4
85% 1RM
21 lbs
5
100 sec
5
85% 1RM
21 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 6 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

bench press

5×5+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
85% 1RM
38 lbs
5
100 sec
5
85% 1RM
38 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

leg extension

5×5+

Assisted Chin Up

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
85% 1RM
38 lbs
5
100 sec
5
85% 1RM
38 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Assisted Chin Up

5×5+

Shoulder Press (Hammer)

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
5
100 sec
2
85% 1RM
38 lbs
5
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
85% 1RM
38 lbs
5
100 sec
5
85% 1RM
38 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

Shoulder Press (Hammer)

5×5+

Sit Ups

Set
Reps
Rest time
1
20
30 sec

Sit Ups

1×20

Leg Raises

Set
Reps
Rest time
1
12
30 sec

Leg Raises

1×12

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
24 lbs
20 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 4 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

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

Russian Twists

1×20+

plank

Set
Time
Rest time
1
60 sec
0 sec

plank

1×60 s