Workout Routine

Free

5x5 BSVS1

by vaabraham

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Behindertensport-Verein senne 1

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

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
42 sec
2
60% 1RM
90 lbs
10
42 sec
3
60% 1RM
90 lbs
10
42 sec
4
60% 1RM
90 lbs
10
42 sec

squat

4×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
42 sec
2
–
–
10
42 sec
3
–
–
10
42 sec
4
–
–
10
42 sec

bench press

4×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

barbell row

4×10

curl

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

curl

2×10

Abs

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

Abs

2×5+

Workout B

squat

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

squat

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5 +
amrap
100 sec

overhead press

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

deadlift

3×5

chinup

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

chinup

2×5+

leg curl

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

leg curl

2×10

Abs

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

Abs

1×100