Workout Routine

5/3/1 (Nov 25 onwards)

by Caaaam

Winter is a 4 day a week split on, usually Mon, Tues, Thurs, Fri. Built to exist when the polo season is very quiet.

Summer is a 2-3 day a week split, usually on Mon/Wed, Thurs/Fri, Sat/Sun. Built to co-exist with the polo season + tennis.

At the end of each 3 week cycle, optional deload then increase TM by 2.5 kg for OHP/Bench and 5kg for Squat/DL.

Starting TM is 90% of 1RM.

Workouts

Winter: W1 Monday (A1/A2: OHP/Pull up, B1/B2: Bench/Lat Raise)

Muscle Up Skill (Eg: High Pull Ups/Hanging Lat Pullovers/Etc)

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

Muscle Up Skill (Eg: High Pull Ups/Hanging Lat Pullovers/Etc)

3 sets

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Barbell Overhead Press

6 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
@RPE8
5
100 sec
3
@RPE8
5
100 sec
4
@RPE8
5
100 sec
5
@RPE9
5
100 sec
6
@RPE9
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

pullup

6 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec
5
65% TM
10
100 sec

Barbell Bench Press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

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

lateral raise

4 sets

Rowing Intervals (20s sprint, 40s rest)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

Rowing Intervals (20s sprint, 40s rest)

1 sets

Winter: W1 Tuesday (A: Deadlift, B1/B2: Tricep/Face Pulls, C: Bicep)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

deadlift

6 sets

Cable Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
60 sec
2
@RPE8
15
60 sec
3
@RPE9
15
60 sec
4
@RPE9
15
60 sec

Cable Overhead Tricep Extension (Bar)

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec
3
@RPE9
20
100 sec
4
@RPE9
20
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

face pull

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

preacher curl

4 sets

W1 Thursday (A1/A2: Squat/Toes To Bar, B1/B2: Row/Dips)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

squat

6 sets

Toes to bars

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10 +
amrap
100 sec

Toes to bars

4 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
55% TM
10
100 sec
3
55% TM
10
100 sec
4
55% TM
10
100 sec
5
55% TM
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

pendlay row

5 sets

W1 Friday (A1/A2: Bench/Row, B1/B2: OHP/Leg Raises)

Muscle Up Skill (Eg: High Pull Ups/Hanging Lat Pullovers/Etc)

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

Muscle Up Skill (Eg: High Pull Ups/Hanging Lat Pullovers/Etc)

3 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
30 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Barbell Bench Press

6 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
30 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE9
8
100 sec
5
@RPE9
8
100 sec

dumbbell row

5 sets

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec
4
65% TM
10
60 sec
5
65% TM
10
60 sec

Barbell Overhead Press

5 sets

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10 +
amrap
60 sec

hanging leg raises

4 sets

Rowing Intervals (20s sprint, 40s rest)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

Rowing Intervals (20s sprint, 40s rest)

1 sets

Winter: W2 Monday (A1/A2: OHP/Pull up, B1/B2: Bench/Lat Raise)

Muscle Up Skill (Eg: High Pull Ups/Hanging Lat Pullovers/Etc)

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

Muscle Up Skill (Eg: High Pull Ups/Hanging Lat Pullovers/Etc)

3 sets

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Barbell Overhead Press

6 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
@RPE8
6
100 sec
3
@RPE8
6
100 sec
4
@RPE8
6
100 sec
5
@RPE9
6
100 sec
6
@RPE9
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

pullup

6 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec
5
65% TM
10
100 sec
6
65% TM
10
100 sec

Barbell Bench Press

6 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
100 sec
5
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

side lateral raise

5 sets

Rowing Intervals (20s sprint, 40s rest)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

Rowing Intervals (20s sprint, 40s rest)

1 sets

Winter: W2 Tuesday (A: Deadlift, B1/B2: Tricep/Face Pulls, C: Bicep)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
30 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

deadlift

6 sets

Cable Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
100 sec
4
@RPE9
15
100 sec

Cable Overhead Tricep Extension (Bar)

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
60 sec
2
@RPE8
20
60 sec
3
@RPE9
20
60 sec
4
@RPE9
20
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

face pull

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE8
12
60 sec
3
@RPE9
12
60 sec
4
@RPE9
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

preacher curl

4 sets

Winter: W2 Thursday (A1/A2: Squat/Toes To Bar, B1/B2: Row)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

squat

6 sets

Toes to bars

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10 +
amrap
100 sec

Toes to bars

4 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
55% TM
10
100 sec
3
55% TM
10
100 sec
4
55% TM
10
100 sec
5
55% TM
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

pendlay row

5 sets

Winter: W2 Friday (A1/A2: Bench/Row, B1/B2: OHP/Leg Raises)

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Barbell Bench Press

6 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
30 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE9
8
100 sec
5
@RPE9
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

dumbbell row

5 sets

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec
5
65% TM
10
100 sec

Barbell Overhead Press

5 sets

hanging leg raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10 +
amrap
100 sec

hanging leg raises

4 sets

Rowing Intervals (20s sprint, 40s rest)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

Rowing Intervals (20s sprint, 40s rest)

1 sets

Winter: W3 Monday (A1/A2: OHP/Pull up, B1/B2: Bench/Lat Raise)

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
95% TM
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

Barbell Overhead Press

6 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
@RPE8
6
100 sec
3
@RPE8
6
100 sec
4
@RPE8
6
100 sec
5
@RPE9
6
100 sec
6
@RPE9
6
100 sec

pullup

6 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec
5
65% TM
10
100 sec

Barbell Bench Press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE9
12
100 sec

lateral raise

4 sets

Rowing Intervals (20s sprint, 40s rest)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Rowing Intervals (20s sprint, 40s rest)

1 sets

Winter: W3 Tuesday (A: Deadlift, B1/B2: Bicep/Face Pulls)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
60 sec
4
75% TM
5
120 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
Prog. Overload
0 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

deadlift

6 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE9
12
100 sec

preacher curl

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec
3
@RPE9
20
100 sec
4
@RPE9
20
0 sec

face pull

4 sets

Winter: W3 Thurs (A: Squat, B1/B2: Row/Toes To Bar

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
95% TM
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

squat

6 sets

Toes to bars

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10 +
amrap
100 sec

Toes to bars

4 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec
5
65% TM
10
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

pendlay row

5 sets

Winter: W3 Friday (A1/A2: Bench/Row, B1/B2: OHP/Leg Raises)

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
30 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
Prog. Overload
0 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Barbell Bench Press

6 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE9
8
100 sec
5
@RPE9
8
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

dumbbell row

5 sets

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec
5
65% TM
10
100 sec

Barbell Overhead Press

5 sets

hanging leg raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10 +
amrap
0 sec

hanging leg raises

4 sets

Winter: (Optional Deload) W4 Monday

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec

Barbell Overhead Press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
100 sec
2
@RPE8
3
100 sec
3
@RPE8
6
100 sec

pullup

3 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

Barbell Bench Press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec

lateral raise

3 sets

Winter: (Optional Deload) W4 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec

deadlift

3 sets

Winter: (Optional Deload) W4 Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec

squat

3 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

pendlay row

3 sets

Toes to bars

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

Toes to bars

3 sets

Winter: (Optional Deload) W4 Friday

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec

Barbell Bench Press

3 sets

Summer: W1 Mon/Wed

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
60 sec
4
65% TM
5
120 sec
5
75% TM
5
180 sec
6
85% TM
5 +
amrap
30 sec

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

Barbell Overhead Press

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
5 +
amrap
100 sec

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

deadlift

6 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5
100 sec
3
75% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec

Barbell Bench Press

5 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

neutral grip pull up

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

overhead triceps extensions

3 sets

Summer: W1 Thurs/Fri

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
60 sec
4
65% TM
5
120 sec
5
75% TM
5
180 sec
6
85% TM
5 +
amrap
30 sec

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

Barbell Bench Press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
105% TM
1
100 sec

bench press

1 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec

Barbell Bench Press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
60 sec
4
65% TM
5
120 sec
5
75% TM
5
180 sec
6
85% TM
5 +
amrap
30 sec

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

squat

6 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5
100 sec
3
75% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

pendlay row

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
100 sec
2
–
–
10-12
100 sec
3
–
–
10-12
100 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

tricep pushdown

3 sets

Summer: W2 Mon/Wed

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
60 sec
4
70% TM
3
120 sec
5
80% TM
3
180 sec
6
90% TM
3 +
amrap
30 sec

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

Barbell Overhead Press

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
70% TM
3
180 sec
5
80% TM
3
180 sec
6
90% TM
3 +
amrap
100 sec

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

deadlift

6 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5
100 sec

Barbell Bench Press

5 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

neutral grip pull up

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

overhead triceps extensions

3 sets

Summer: W2 Thurs/Fri

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
100 sec

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

Barbell Bench Press

6 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
105% TM
1
100 sec

Barbell Bench Press

1 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
70% TM
5
100 sec
3
70% TM
5
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec

Barbell Bench Press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
40% TM
5
100 sec
3
50% TM
5
100 sec
4
60% TM
5
100 sec
5
70% TM
3
100 sec
6
80% TM
3
100 sec
7
90% TM
3 +
amrap
100 sec

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

squat

7 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5
100 sec

pendlay row

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
100 sec
2
–
–
10-12
100 sec
3
–
–
10-12
100 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

tricep pushdown

3 sets

Summer: W3 Mon/Wed

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
60 sec
4
75% TM
5
120 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
30 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

Barbell Overhead Press

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
60 sec
4
75% TM
5
120 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
30 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

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

deadlift

6 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5
100 sec
5
85% TM
5
100 sec

Barbell Bench Press

5 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec

neutral grip pull up

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

overhead triceps extensions

3 sets

Summer: W3 Thurs/Fri

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
60 sec
4
75% TM
5
120 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
30 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

Barbell Bench Press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
105% 1RM
1
100 sec

bench press

1 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5
100 sec
3
75% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec

Barbell Bench Press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
30 sec
2
50% TM
5
30 sec
3
60% TM
3
60 sec
4
75% TM
5
120 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
30 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

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

squat

6 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5
100 sec
3
75% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

pendlay row

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
100 sec
2
–
–
10-12
100 sec
3
–
–
10-12
100 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

tricep pushdown

3 sets

Summer: Sat/Sun (Optional)

Spoto Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec

Spoto Press

5 sets

Explosive Pull Ups

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

Explosive Pull Ups

3 sets

False Grip Hangs

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

False Grip Hangs

3 sets

Seated Machine Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
100 sec
2
–
–
10-12
100 sec
3
–
–
10-12
100 sec
4
–
–
10-12
100 sec
5
–
–
10-12
100 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

Seated Machine Chest Fly

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

preacher curl

3 sets

Decline Sit Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec
3
@RPE8
20
100 sec

Decline Sit Up

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

leg extension

3 sets

Misc

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Barbell Bench Press

1 sets