Workout Routine

Free

5/3/1 Leviathan, Anchor

by AFenn1291

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

Workouts

Week 1, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
120 sec
4
100% TM
150 lbs
1
240 sec
5
90% TM
135 lbs
3 +
amrap
100 sec

bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
12 +
amrap
100 sec
2
12 +
amrap
100 sec
3
12 +
amrap
100 sec
4
12 +
amrap
100 sec

Lying Leg Raise

4×12+

Week 1, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
120 sec
4
100% TM
150 lbs
1
240 sec
5
90% TM
135 lbs
3 +
amrap
100 sec

squat

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

face pull

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 lbs

curl

3×10+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

seated incline curl

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg curl

3×10+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 20 lbs

hip thrust

3×10+

Week 1, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
100 sec
4
100% TM
150 lbs
1
100 sec
5
90% TM
135 lbs
3 +
amrap
100 sec

overhead press

5 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

Machine Fly

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec

Lying Leg Raise

4×15+

Week 1, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
100 sec
4
100% TM
150 lbs
1
100 sec
5
90% TM
135 lbs
3 +
amrap
100 sec

deadlift

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 lbs

upright row

3×10+

push-ups

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

push-ups

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 lbs

curl

3×10+

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

wrist curl - flexion

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg extension

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg curl

3×10+

Week 2, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
120 sec
4
100% TM
150 lbs
1
240 sec
5
85% TM
130 lbs
5 +
amrap
100 sec

bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec

Lying Leg Raise

4×15+

Week 2, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
120 sec
4
100% TM
150 lbs
1
240 sec
5
85% TM
130 lbs
5 +
amrap
100 sec

squat

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

face pull

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 lbs

curl

3×10+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

seated incline curl

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg curl

3×10+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 20 lbs

hip thrust

3×10+

Week 2, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
120 sec
4
100% TM
150 lbs
1
240 sec
5
85% TM
130 lbs
5 +
amrap
100 sec

overhead press

5 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

Machine Fly

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec

Lying Leg Raise

4×15+

Week 2, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
120 sec
4
100% TM
150 lbs
1
240 sec
5
85% TM
130 lbs
5 +
amrap
100 sec

deadlift

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
98% TM
145 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 lbs

upright row

3×10+

push-ups

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

push-ups

3×15+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 lbs

curl

3×10+

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

wrist curl - flexion

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg extension

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg curl

3×10+

Week 3, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
120 sec
4
100% TM
150 lbs
1
240 sec
5
95% TM
145 lbs
1 +
amrap
100 sec

bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec

Lying Leg Raise

4×15+

Week 3, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
120 sec
4
100% TM
150 lbs
1
240 sec
5
95% TM
145 lbs
1 +
amrap
100 sec

squat

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

face pull

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 lbs

curl

3×10+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

seated incline curl

3×10+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 20 lbs

hip thrust

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg curl

3×10+

Week 3, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
120 sec
4
1% TM
100
240 sec
5
95% TM
145 lbs
1 +
amrap
100 sec

overhead press

5 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

Machine Fly

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 6 lbs

tricep pushdown

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

lat pulldown

3×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

dumbbell row

3×10+

Lying Leg Raise

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec

Lying Leg Raise

4×15+

Week 3, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3
120 sec
4
100% TM
150 lbs
1
240 sec
5
95% TM
145 lbs
1 +
amrap
100 sec

deadlift

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 lbs

upright row

3×10+

push-ups

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

push-ups

3×15+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 lbs

curl

3×10+

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

wrist curl - flexion

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg extension

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 11 lbs

leg curl

3×10+