Workout Routine

Free

531 V2 copy

by shmeatboat

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

Workouts

W1 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
120 sec
2
75% 1RM
115 lbs
5
120 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 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 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 15 lbs
4
75% 1RM
115 lbs
5
120 sec
5
65% 1RM
100 lbs
5 +
amrap
120 sec

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

overhead press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

bench press

4 sets

clean and press

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

clean and press

4 sets

dumbbell row

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

dumbbell row

4 sets

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
85% 1RM
130 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 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
75% 1RM
115 lbs
5
100 sec
5
65% 1RM
100 lbs
5 +
amrap
100 sec

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

deadlift

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

squat

4 sets

lunge

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

lunge

4 sets

pullup

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

pullup

3 sets

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
85% 1RM
130 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 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
75% 1RM
115 lbs
5
100 sec
5
65% 1RM
100 lbs
5 +
amrap
100 sec

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

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

overhead press

4 sets

clean and press

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

clean and press

4 sets

dumbbell row

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

dumbbell row

4 sets

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
85% 1RM
130 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 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
75% 1RM
115 lbs
5
100 sec
5
65% 1RM
100 lbs
5 +
amrap
100 sec

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

squat

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

front squat

4 sets

lunge

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

lunge

4 sets

pullup

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

pullup

3 sets

W2 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
100 sec
2
80% 1RM
120 lbs
3
100 sec
3
90% 1RM
135 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
80% 1RM
120 lbs
3
100 sec
5
70% 1RM
105 lbs
3 +
amrap
100 sec

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

overhead press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

bench press

4 sets

clean and press

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

clean and press

4 sets

dumbbell row

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

dumbbell row

4 sets

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
100 sec
2
80% 1RM
120 lbs
3
100 sec
3
90% 1RM
135 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
80% 1RM
120 lbs
3
100 sec
5
70% 1RM
105 lbs
3 +
amrap
100 sec

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

deadlift

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

squat

4 sets

lunge

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

lunge

4 sets

pullup

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

pullup

3 sets

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
100 sec
2
80% 1RM
120 lbs
3
100 sec
3
90% 1RM
135 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
80% 1RM
120 lbs
3
100 sec
5
70% 1RM
105 lbs
3 +
amrap
100 sec

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

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

overhead press

4 sets

clean and press

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

clean and press

4 sets

dumbbell row

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

dumbbell row

4 sets

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
100 sec
2
80% 1RM
120 lbs
3
100 sec
3
90% 1RM
135 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
80% 1RM
120 lbs
3
100 sec
5
70% 1RM
105 lbs
3 +
amrap
100 sec

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

squat

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

front squat

4 sets

lunge

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

lunge

4 sets

pullup

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

pullup

3 sets

W3 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
85% 1RM
130 lbs
3
100 sec
3
95% 1RM
145 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
85% 1RM
130 lbs
3
100 sec
5
75% 1RM
115 lbs
5 +
amrap
100 sec

overhead press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

bench press

4 sets

clean and press

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

clean and press

4 sets

dumbbell row

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

dumbbell row

4 sets

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
85% 1RM
130 lbs
3
100 sec
3
95% 1RM
145 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
85% 1RM
130 lbs
3
100 sec
5
75% 1RM
115 lbs
5 +
amrap
100 sec

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

deadlift

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

squat

4 sets

lunge

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

lunge

4 sets

pullup

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

pullup

3 sets

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
85% 1RM
130 lbs
3
100 sec
3
95% 1RM
145 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
85% 1RM
130 lbs
3
100 sec
5
75% 1RM
115 lbs
5 +
amrap
100 sec

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

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

overhead press

4 sets

clean and press

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

clean and press

4 sets

dumbbell row

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

dumbbell row

4 sets

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
85% 1RM
130 lbs
3
100 sec
3
95% 1RM
145 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 lbs
Extra 5+ reps, increase 1RM by 10 lbs
4
85% 1RM
130 lbs
3
100 sec
5
75% 1RM
115 lbs
5 +
amrap
100 sec

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

squat

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec
4
60% 1RM
90 lbs
8
100 sec

front squat

4 sets

lunge

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

lunge

4 sets

pullup

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

pullup

3 sets