Workout Routine

Free

5×5 MW Version 2027

by Marijn

Download free Hardy app

3x a week

Starting TM is 90% of 1RM.

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

Training blocks

Rebuild×2

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
65% TM
90 lbs
5
150 sec
4
65% TM
90 lbs
5
150 sec
5
65% TM
90 lbs
5 +
amrap
Prog. Overload
150 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

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
65% TM
90 lbs
5
150 sec
4
65% TM
90 lbs
5
150 sec
5
65% TM
90 lbs
5 +
amrap
Prog. Overload
150 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 %

bench press

5×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
65% TM
90 lbs
5
150 sec
4
65% TM
90 lbs
5
150 sec
5
65% TM
90 lbs
5 +
amrap
Prog. Overload
150 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 %

barbell row

5×5+

incline bench press

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

incline bench press

3×8
Superset with Triceps extension

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15-20
100 sec
2
–
–
15-20
100 sec
3
–
–
15-20
100 sec

Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

cable lateral raise

3×15
Superset with Cable lateral raise

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

triceps extension

3×10

reverse pec deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-20
100 sec
2
–
–
12-20
100 sec
3
–
–
12-20
100 sec

Double Progression: Work within 12-20 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.

reverse pec deck

3×12

Workout B

squat

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

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

squat

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
65% TM
90 lbs
5
150 sec
4
65% TM
90 lbs
5
150 sec
5
65% TM
90 lbs
5 +
amrap
Prog. Overload
150 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 %

overhead press

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
5 +
amrap
Prog. Overload
150 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 10 lbs
Extra 3+ reps, increase TM by 15 lbs
2
65% TM
90 lbs
5
150 sec
3
65% TM
90 lbs
5
150 sec

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

deadlift

3×5
Superset with Leg curl

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
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 5 lbs; failing at the bottom decreases it by 5 lbs.

pullup

3×8
Superset with Pullup

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec

Double Progression: Work within 10-15 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 curl

3×10

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
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 5 lbs; failing at the bottom decreases it by 5 lbs.

cambered bar curl

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15-20
100 sec
2
–
–
15-20
100 sec
3
–
–
15-20
100 sec

Double Progression: Work within 15-20 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.

face pull

3×15

Workout C

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
150 sec
2
60% TM
80 lbs
5
150 sec
3
60% TM
80 lbs
5 +
amrap
150 sec

squat

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
100 sec
2
60% TM
80 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec
4
60% TM
80 lbs
5
100 sec
5
60% TM
80 lbs
5 +
amrap
100 sec

bench press

5×5+

barbell row

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

barbell row

3×5+

cable fly

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.

cable fly

3×12

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec

Double Progression: Work within 10-15 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.

chest supported rows

3×10

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15-20
100 sec
2
–
–
15-20
100 sec
3
–
–
15-20
100 sec

Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

cable lateral raise

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

tricep pushdown

3×10

Hyperthrophy×4

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
75% TM
100 lbs
5
150 sec
4
75% TM
100 lbs
5
150 sec
5
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
75% TM
100 lbs
5
150 sec
4
75% TM
100 lbs
5
150 sec
5
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 %

bench press

5×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
75% TM
100 lbs
5
150 sec
4
75% TM
100 lbs
5
150 sec
5
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 %

barbell row

5×5+

incline bench press

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.

incline bench press

4×8

reverse pec deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-20
100 sec
2
–
–
12-20
100 sec
3
–
–
12-20
100 sec
4
–
–
12-20
100 sec

Double Progression: Work within 12-20 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.

reverse pec deck

4×12
Superset with Triceps extension

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15-20
100 sec
2
–
–
15-20
100 sec
3
–
–
15-20
100 sec
4
–
–
15-20
100 sec

Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

cable lateral raise

4×15
Superset with Cable lateral raise

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec
4
–
–
10-15
100 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

triceps extension

4×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
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 5 lbs; failing at the bottom decreases it by 5 lbs.

dip

3×8

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
100 sec
2
60% TM
80 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec
4
60% TM
80 lbs
5
100 sec
5
60% TM
80 lbs
5 +
amrap
100 sec

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

squat

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
75% TM
100 lbs
5
150 sec
4
75% TM
100 lbs
5
150 sec
5
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 %

overhead press

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 10 lbs
Extra 3+ reps, increase TM by 15 lbs
2
75% TM
100 lbs
5
150 sec
3
75% TM
100 lbs
5
150 sec

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

deadlift

3×5
Superset with Leg curl

chinup

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

chinup

4×8
Superset with Chinup

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec
4
–
–
10-15
100 sec

Double Progression: Work within 10-15 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 curl

4×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec
4
–
–
10-15
100 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

seated incline curl

4×10
Superset with Back extensions

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15-20
100 sec
2
–
–
15-20
100 sec
3
–
–
15-20
100 sec
4
–
–
15-20
100 sec

Double Progression: Work within 15-20 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.

face pull

4×15
Superset with Face pull

back extensions

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.

back extensions

4×12

Workout C

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
65% TM
90 lbs
5 +
amrap
150 sec

squat

3×5+

bench 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 +
amrap
100 sec

bench press

5×5+

barbell row

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 +
amrap
100 sec

barbell row

3×5+

cable fly

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 2 lbs; failing at the bottom decreases it by 2 lbs.

cable fly

4×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec
4
–
–
10-15
100 sec

Double Progression: Work within 10-15 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.

seated cable row

4×10

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15-20
100 sec
2
–
–
15-20
100 sec
3
–
–
15-20
100 sec

Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

cable lateral raise

3×15

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

single arm triceps extension

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec

Double Progression: Work within 10-15 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.

calf raise

3×10

Strength×3

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
45 sec
2
60% TM
80 lbs
3
45 sec
3
75% TM
100 lbs
2
45 sec
4
85% TM
115 lbs
1
45 sec
5
92% TM
125 lbs
1
100 sec
6
80% TM
110 lbs
5
150 sec
7
80% TM
110 lbs
5
150 sec
8
80% TM
110 lbs
5
150 sec
9
80% TM
110 lbs
5
150 sec
10
80% TM
110 lbs
5 +
amrap
Prog. Overload
150 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

10 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
150 sec
2
80% TM
110 lbs
5
150 sec
3
80% TM
110 lbs
5
150 sec
4
80% TM
110 lbs
5
150 sec
5
80% TM
110 lbs
5 +
amrap
Prog. Overload
150 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 %

bench press

5×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
150 sec
2
80% TM
110 lbs
5
150 sec
3
80% TM
110 lbs
5
150 sec
4
80% TM
110 lbs
5
150 sec
5
80% TM
110 lbs
5 +
amrap
Prog. Overload
150 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 %

barbell row

5×5+

incline bench press heavy

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
100 sec
2
–
–
6-10
100 sec
3
–
–
6-10
100 sec

Double Progression: Work within 6-10 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.

incline bench press heavy

3×6

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
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 5 lbs; failing at the bottom decreases it by 5 lbs.

dip

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15-20
100 sec
2
–
–
15-20
100 sec
3
–
–
15-20
100 sec

Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

cable lateral raise

3×15

ab wheel

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

ab wheel

3×10

Workout B

squat

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

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

squat

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
150 sec
2
80% TM
110 lbs
5
150 sec
3
80% TM
110 lbs
5
150 sec
4
80% TM
110 lbs
5
150 sec
5
80% TM
110 lbs
5 +
amrap
Prog. Overload
150 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 %

overhead press

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
45 sec
2
60% TM
80 lbs
3
45 sec
3
72% TM
95 lbs
2
45 sec
4
82% TM
110 lbs
1
45 sec
5
90% TM
120 lbs
1
100 sec
6
80% TM
110 lbs
5 +
amrap
Prog. Overload
150 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 10 lbs
Extra 3+ reps, increase TM by 15 lbs
7
75% TM
100 lbs
5
150 sec
8
75% TM
100 lbs
5
150 sec

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

deadlift

8 sets
Superset with Leg curl

chinup

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

chinup

4×8
Superset with Chinup

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec
4
–
–
10-15
100 sec

Double Progression: Work within 10-15 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 curl

4×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
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 2 lbs; failing at the bottom decreases it by 2 lbs.

curl

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15-20
100 sec
2
–
–
15-20
100 sec
3
–
–
15-20
100 sec

Double Progression: Work within 15-20 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.

face pull

3×15

Workout C

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
150 sec
2
80% TM
110 lbs
5
150 sec
3
80% TM
110 lbs
5
150 sec
4
80% TM
110 lbs
5
150 sec
5
80% TM
110 lbs
5 +
amrap
150 sec

squat

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
45 sec
2
60% TM
80 lbs
3
45 sec
3
75% TM
100 lbs
2
45 sec
4
85% TM
115 lbs
1
45 sec
5
92% TM
125 lbs
1
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec
9
75% TM
100 lbs
5
100 sec
10
75% TM
100 lbs
5 +
amrap
100 sec

bench press

10 sets

barbell 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 +
amrap
100 sec

barbell row

5×5+

pec deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec
4
–
–
10-15
100 sec

Double Progression: Work within 10-15 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.

pec deck

4×10

seated cable row

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.

seated cable row

4×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15-20
100 sec
2
–
–
15-20
100 sec
3
–
–
15-20
100 sec

Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.

cable lateral raise

3×15
Superset with Calf raise

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 4 lbs; failing at the bottom decreases it by 4 lbs.

single arm triceps extension

3×10
Superset with Single arm triceps extension

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
100 sec
2
–
–
10-15
100 sec
3
–
–
10-15
100 sec

Double Progression: Work within 10-15 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.

calf raise

3×10