Workout Routine

Free

7th Week Protocol, PR TEST

by lucianomb

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  • Warm-up/Mobility
  • Jump/Throws: 10 total
  • 70% x 5, 80% x 5, 90% x 5, 100% (TM) x PR or a goal

• Push - 25-50 total reps per workout. • Pull - 25-50 total reps per workout. • Single Leg/Core - 25-50 total reps per workout.

3-5 easy days of conditioning. Hi

Starting TM is 85% of 1RM.

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

Workouts

Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 lbs
5
100 sec
4
100% TM
130 lbs
3 +
amrap
100 sec

squat

4 sets

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

push-ups

5×10

preacher curl

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

preacher curl

5×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Hyperextensions

5×10

Tuesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 lbs
5
100 sec
4
100% TM
130 lbs
3 +
amrap
100 sec

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

bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

tricep pushdown

5×10

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

close grip lat pulldown

5×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

leg curl

5×10

Thursday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 lbs
5
100 sec
4
100% TM
130 lbs
3 +
amrap
100 sec

deadlift

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

incline bench press

5×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

chinup

5×10

bicycle crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

bicycle crunches

5×10

Friday

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 lbs
5
100 sec
4
100% TM
130 lbs
3 +
amrap
100 sec

military press

4 sets

Full Range Plate Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Full Range Plate Raise

5×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

seated cable row

5×10

step-up

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

step-up

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

calf raise

1×20