Workout Routine

Free

5/3/1 V1.0

by Caaaam

Download free Hardy app

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.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

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
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)

3×3

Barbell Overhead Press

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

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

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
90 lbs
5
100 sec
3
@RPE8
90 lbs
5
100 sec
4
@RPE8
90 lbs
5
100 sec
5
@RPE9
90 lbs
5
100 sec
6
@RPE9
90 lbs
5
100 sec

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

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
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec
4
65% TM
26 lbs
10
100 sec
5
65% TM
26 lbs
10
100 sec

Barbell Bench Press

5×10

lateral raise

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

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

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

lateral raise

4×12

Rowing Intervals (20s sprint, 40s rest)

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

Rowing Intervals (20s sprint, 40s rest)

1×8

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

deadlift

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

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

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)

4×15

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 3 lbs.

face pull

4×20

preacher curl

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

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

preacher curl

4×12

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

squat

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

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

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

squat

6 sets

Toes to bars

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

Toes to bars

4×10+

pendlay row

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

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

pendlay row

5×10

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

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

Set
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)

3×3

Barbell Bench Press

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

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

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
17 lbs
8
30 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec
4
@RPE9
19 lbs
8
100 sec
5
@RPE9
19 lbs
8
100 sec

dumbbell row

5×8

Barbell Overhead Press

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

Barbell Overhead Press

5×10

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

4×10+

Rowing Intervals (20s sprint, 40s rest)

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

Rowing Intervals (20s sprint, 40s rest)

1×8

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
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)

3×3

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
16 lbs
5
100 sec
2
50% TM
20 lbs
5
100 sec
3
60% TM
24 lbs
3
100 sec
4
70% TM
28 lbs
3
100 sec
5
80% TM
32 lbs
3
100 sec
6
90% TM
36 lbs
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 3 lbs
Extra 3+ reps, increase TM by 6 lbs

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
85 lbs
6
100 sec
3
@RPE8
85 lbs
6
100 sec
4
@RPE8
85 lbs
6
100 sec
5
@RPE9
90 lbs
6
100 sec
6
@RPE9
90 lbs
6
100 sec

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

pullup

6 sets

Barbell Bench Press

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

Barbell Bench Press

6 sets

side lateral raise

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

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

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)

1×8

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

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
80 lbs
3
30 sec
4
70% TM
95 lbs
3
100 sec
5
80% TM
110 lbs
3
100 sec
6
90% TM
120 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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)

4×15

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 3 lbs.

face pull

4×20

preacher curl

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

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

preacher curl

4×12

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

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
3
100 sec
4
70% TM
95 lbs
3
100 sec
5
80% TM
110 lbs
3
100 sec
6
90% TM
120 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

squat

6 sets

Toes to bars

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

Toes to bars

4×10+

pendlay row

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

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

pendlay row

5×10

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

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
16 lbs
5
100 sec
2
50% TM
20 lbs
5
100 sec
3
60% TM
24 lbs
3
100 sec
4
70% TM
28 lbs
3
100 sec
5
80% TM
32 lbs
3
100 sec
6
90% TM
36 lbs
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 3 lbs
Extra 3+ reps, increase TM by 6 lbs

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
17 lbs
8
30 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec
4
@RPE9
19 lbs
8
100 sec
5
@RPE9
19 lbs
8
100 sec

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

dumbbell row

5×8

Barbell Overhead Press

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

Barbell Overhead Press

5×10

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

4×10+

Rowing Intervals (20s sprint, 40s rest)

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

Rowing Intervals (20s sprint, 40s rest)

1×8

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
16 lbs
5
100 sec
2
50% TM
20 lbs
5
100 sec
3
60% TM
24 lbs
3
100 sec
4
75% TM
30 lbs
5
100 sec
5
85% TM
34 lbs
3
100 sec
6
95% TM
38 lbs
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 3 lbs
Extra 3+ reps, increase TM by 6 lbs

Barbell Overhead Press

6 sets

pullup

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

pullup

6 sets

Barbell Bench Press

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

Barbell Bench Press

5×10

lateral raise

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

lateral raise

4×12

Rowing Intervals (20s sprint, 40s rest)

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

Rowing Intervals (20s sprint, 40s rest)

1×5

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

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
60 sec
4
75% TM
100 lbs
5
120 sec
5
85% TM
115 lbs
3
180 sec
6
95% TM
130 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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
95 lbs
12
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE9
100 lbs
12
100 sec
4
@RPE9
100 lbs
12
100 sec

preacher curl

4×12

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

4×20

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

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
3
100 sec
4
75% TM
100 lbs
5
100 sec
5
85% TM
115 lbs
3
100 sec
6
95% TM
130 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

squat

6 sets

Toes to bars

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

Toes to bars

4×10+

pendlay row

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

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

pendlay row

5×10

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

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
16 lbs
5
30 sec
2
50% TM
20 lbs
5
30 sec
3
60% TM
24 lbs
3
30 sec
4
75% TM
30 lbs
5
120 sec
5
85% TM
34 lbs
3
120 sec
6
95% TM
38 lbs
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 3 lbs
Extra 3+ reps, increase TM by 6 lbs

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
17 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec
4
@RPE9
19 lbs
8
100 sec
5
@RPE9
19 lbs
8
0 sec

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

dumbbell row

5×8

Barbell Overhead Press

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

Barbell Overhead Press

5×10

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

4×10+

Winter: (Optional Deload) W4 Monday

Barbell Overhead Press

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

Barbell Overhead Press

3×5

pullup

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

pullup

3 sets

Barbell Bench Press

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

Barbell Bench Press

3×10

lateral raise

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

lateral raise

3×12

Winter: (Optional Deload) W4 Tuesday

deadlift

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

deadlift

3×5+

Winter: (Optional Deload) W4 Thursday

squat

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

squat

3×5+

pendlay row

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

pendlay row

3×10

Toes to bars

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

Toes to bars

3×10

Winter: (Optional Deload) W4 Friday

Barbell Bench Press

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

Barbell Bench Press

3×5+

Summer: W1 Mon/Wed

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
16 lbs
5
30 sec
2
50% TM
20 lbs
5
30 sec
3
60% TM
24 lbs
3
60 sec
4
65% TM
26 lbs
5
120 sec
5
75% TM
30 lbs
5
180 sec
6
85% TM
34 lbs
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
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
3
100 sec
4
65% TM
90 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
85% TM
115 lbs
5 +
amrap
100 sec

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

deadlift

6 sets
Superset with Pullup

Barbell Bench Press

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

Barbell Bench Press

5×5
Superset with Barbell Bench Press

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3-8
100 sec
2
–
–
3-8
100 sec
3
–
–
3-8
100 sec
4
–
–
3-8
100 sec
5
–
–
3-8
100 sec

Double Progression: Work within 3-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

pullup

5×3
Superset with Cable Overhead Tricep Extension (Bar)

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-15
60 sec
2
–
–
8-15
60 sec
3
–
–
8-15
60 sec
4
–
–
8-15
60 sec

Double Progression: Work within 8-15 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

cable lateral raise

4×8
Superset with Cable lateral raise

Cable Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-15
100 sec
2
–
–
8-15
100 sec
3
–
–
8-15
100 sec
4
–
–
8-15
100 sec

Double Progression: Work within 8-15 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

Cable Overhead Tricep Extension (Bar)

4×8

Summer: W1 Thurs/Fri

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
16 lbs
5
30 sec
2
50% TM
20 lbs
5
30 sec
3
60% TM
24 lbs
3
60 sec
4
65% TM
26 lbs
5
120 sec
5
75% TM
30 lbs
5
180 sec
6
85% TM
34 lbs
5 +
amrap
30 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
43 lbs
1
100 sec

Barbell Bench Press

1×1

Barbell Bench Press

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

Barbell Bench Press

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
80 lbs
3
60 sec
4
65% TM
90 lbs
5
120 sec
5
75% TM
100 lbs
5
180 sec
6
85% TM
115 lbs
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
100 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
75% TM
100 lbs
5
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec

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

pendlay row

5×5

tricep pushdown

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

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

tricep pushdown

4×10

Summer: W2 Mon/Wed

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
16 lbs
5
30 sec
2
50% TM
20 lbs
5
30 sec
3
60% TM
24 lbs
3
60 sec
4
70% TM
28 lbs
3
120 sec
5
80% TM
32 lbs
3
180 sec
6
90% TM
36 lbs
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
55 lbs
5
30 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
70% TM
95 lbs
3
180 sec
5
80% TM
110 lbs
3
180 sec
6
90% TM
120 lbs
3 +
amrap
100 sec

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

deadlift

6 sets
Superset with Pullup

Barbell Bench Press

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

Barbell Bench Press

5×5
Superset with Barbell Bench Press

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3-8
100 sec
2
–
–
3-8
100 sec
3
–
–
3-8
100 sec
4
–
–
3-8
100 sec
5
–
–
3-8
100 sec

Double Progression: Work within 3-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

pullup

5×3
Superset with Cable Overhead Tricep Extension (Bar)

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec
4
–
–
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 6 lbs; failing at the bottom decreases it by 6 lbs.

cable lateral raise

4×12
Superset with Cable lateral raise

Cable Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-15
100 sec
2
–
–
8-15
100 sec
3
–
–
8-15
100 sec
4
–
–
8-15
100 sec

Double Progression: Work within 8-15 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

Cable Overhead Tricep Extension (Bar)

4×8

Summer: W2 Thurs/Fri

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
16 lbs
5
100 sec
2
50% TM
20 lbs
5
100 sec
3
60% TM
24 lbs
5
100 sec
4
70% TM
28 lbs
3
100 sec
5
80% TM
32 lbs
3
100 sec
6
90% TM
36 lbs
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
43 lbs
1
100 sec

Barbell Bench Press

1×1

Barbell Bench Press

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

Barbell Bench Press

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
40% TM
55 lbs
5
100 sec
3
50% TM
70 lbs
5
100 sec
4
60% TM
80 lbs
5
100 sec
5
70% TM
95 lbs
3
100 sec
6
80% TM
110 lbs
3
100 sec
7
90% TM
120 lbs
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
110 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
80% TM
110 lbs
5
100 sec
5
80% TM
110 lbs
5
100 sec

pendlay row

5×5

tricep pushdown

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

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

tricep pushdown

4×10

Summer: W3 Mon/Wed

Barbell Overhead Press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
80 lbs
3
60 sec
4
75% TM
100 lbs
5
120 sec
5
85% TM
115 lbs
3
180 sec
6
95% TM
130 lbs
1 +
amrap
30 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

deadlift

6 sets
Superset with Pullup

Barbell Bench Press

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

Barbell Bench Press

5×5
Superset with Barbell Bench Press

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
4-8
100 sec
2
–
–
4-8
100 sec
3
–
–
4-8
100 sec
4
–
–
4-8
100 sec
5
–
–
4-8
100 sec

Double Progression: Work within 4-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

pullup

5×4
Superset with Cable Overhead Tricep Extension (Bar)

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
100 sec
4
–
–
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 6 lbs; failing at the bottom decreases it by 6 lbs.

cable lateral raise

4×12
Superset with Cable lateral raise

Cable Overhead Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
8-12
100 sec
4
–
–
8-12
100 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

Cable Overhead Tricep Extension (Bar)

4×8

Summer: W3 Thurs/Fri

Barbell Bench Press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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
43 lbs
1
100 sec

Barbell Bench Press

1×1

Barbell Bench Press

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

Barbell Bench Press

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
80 lbs
3
60 sec
4
75% TM
100 lbs
5
120 sec
5
85% TM
115 lbs
3
180 sec
6
95% TM
130 lbs
1 +
amrap
30 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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
100 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
75% TM
100 lbs
5
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec

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

pendlay row

5×5

tricep pushdown

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

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

tricep pushdown

4×10

Summer: W4 Monday (Optional Deload)

Barbell Overhead Press

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

Barbell Overhead Press

3×5

deadlift

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

deadlift

3×5

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
5
100 sec
2
50% TM
20 lbs
5
100 sec
3
50% TM
20 lbs
5
100 sec

Barbell Bench Press

3×5
Superset with Overhead triceps extensions

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
5
100 sec
2
@RPE6
85 lbs
5
100 sec

pullup

2×5
Superset with Pullup

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
100 sec
2
@RPE7
16 lbs
10
100 sec

overhead triceps extensions

2×10

Summer: W4 Thursday (Optional Deload)

Barbell Bench Press

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

Barbell Bench Press

3×5

squat

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

squat

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
50% TM
70 lbs
5
100 sec

overhead press

3×5
Superset with Overhead triceps extensions

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
115 lbs
5
100 sec
2
@RPE6
115 lbs
5
100 sec

pendlay row

2×5
Superset with Pendlay row

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
100 sec
2
@RPE7
16 lbs
10
100 sec

overhead triceps extensions

2×10

Summer: Sat/Sun (Optional)

Spoto Press

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

Spoto Press

5×5

Explosive Pull Ups

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

Explosive Pull Ups

3×3+

False Grip Hangs

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

False Grip Hangs

3×30 s

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
6
–
–
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 6 lbs; failing at the bottom decreases it by 6 lbs.

Seated Machine Chest Fly

6×10

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 5 lbs; failing at the bottom decreases it by 5 lbs.

preacher curl

3×12

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

3×20

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 6 lbs; failing at the bottom decreases it by 6 lbs.

leg extension

3×12

1RM Testing

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
70% 1RM
105 lbs
2
100 sec
5
80% 1RM
120 lbs
1
100 sec
6
90% 1RM
135 lbs
1
100 sec
7
100% 1RM
150 lbs
1
100 sec
8
105% 1RM
160 lbs
1
100 sec

squat

8 sets

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% 1RM
23 lbs
5
100 sec
3
60% 1RM
27 lbs
3
100 sec
4
70% 1RM
31 lbs
2
100 sec
5
80% 1RM
36 lbs
1
100 sec
6
90% 1RM
41 lbs
1
100 sec
7
100% 1RM
45 lbs
1
100 sec
8
105% 1RM
47 lbs
1
100 sec

Barbell Bench Press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
70% 1RM
105 lbs
2
100 sec
5
80% 1RM
120 lbs
1
100 sec
6
90% 1RM
135 lbs
1
100 sec
7
100% 1RM
150 lbs
1
100 sec
8
105% 1RM
160 lbs
1
100 sec

deadlift

8 sets

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% 1RM
23 lbs
5
100 sec
3
60% 1RM
27 lbs
3
100 sec
4
70% 1RM
31 lbs
2
100 sec
5
80% 1RM
36 lbs
1
100 sec
6
90% 1RM
41 lbs
1
100 sec
7
100% 1RM
45 lbs
1
100 sec
8
105% 1RM
47 lbs
1
100 sec

Barbell Overhead Press

8 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
60% 1RM
90 lbs
3
100 sec
4
70% 1RM
105 lbs
2
100 sec
5
80% 1RM
120 lbs
1
100 sec
6
90% 1RM
135 lbs
1
100 sec
7
100% 1RM
150 lbs
1
100 sec
8
105% 1RM
160 lbs
1
100 sec

pendlay row

8 sets