Workout Routine

Free

5x5/alternating/3 days/3 months

by abvadabra

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Week One

  • Day 1 - Workout A
  • Day 2 - Rest
  • Day 3 - Workout B
  • Day 4 - Rest
  • Day 5 - Workout A
  • Days 6 & 7 - Rest

Week Two

  • Day 1 - Workout B
  • Day 2 - Rest
  • Day 3 - Workout A
  • Day 4 - Rest
  • Day 5 - Workout B
  • Days 6 & 7 - Rest

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
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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+ reps, increase 1RM by 5 lbs

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

squat

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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+ reps, increase 1RM by 5 lbs

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

bench press

5×5+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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+ reps, increase 1RM by 5 lbs

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

bent over row

5×5+

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
240 sec
2
65% 1RM
100 lbs
8
240 sec
3
65% 1RM
100 lbs
8
240 sec

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

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

shrug

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

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

lateral raise

3×8+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
240 sec
2
65% 1RM
29 lbs
8
240 sec
3
65% 1RM
29 lbs
8
240 sec

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

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

triceps extension

3×8

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8
100 sec

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

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

seated incline curl

3×8

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
240 sec
2
65% 1RM
70 lbs
10
240 sec

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

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

Hyperextensions

2×10

seated abs

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
20
100 sec
2
65% 1RM
29 lbs
20
100 sec
3
65% 1RM
29 lbs
20
100 sec

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

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

seated abs

3×20

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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+ reps, increase 1RM by 10 lbs

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

squat

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
240 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+ reps, increase 1RM by 10 lbs

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

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

deadlift

1×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
240 sec

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

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

overhead press

5×5+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 lbs
5 +
amrap
240 sec

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

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

bent over row

5×5+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
240 sec
2
65% 1RM
100 lbs
8
240 sec
3
65% 1RM
100 lbs
8
240 sec

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

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

close-grip bench press

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
240 sec
2
65% 1RM
100 lbs
8
240 sec
3
65% 1RM
100 lbs
8
240 sec

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

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

curl

3×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
240 sec
2
65% 1RM
29 lbs
10
240 sec
3
65% 1RM
29 lbs
10
240 sec

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

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

Cable crunch

3×10