Workout Routine

Free

80/20 Routine - A

by ademben

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

Workouts

Chest & Biceps

incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
20 lbs
12 +
amrap
100 sec
3
80% 1RM
20 lbs
12 +
amrap
100 sec

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

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

incline dumbbell press

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12 +
amrap
Prog. Overload
40 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
20 lbs
12 +
amrap
Prog. Overload
40 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
3
80% 1RM
20 lbs
12 +
amrap
40 sec
4
80% 1RM
20 lbs
12 +
amrap
40 sec

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

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

lateral raise

4×12+

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
120 lbs
12 +
amrap
100 sec
3
80% 1RM
120 lbs
12 +
amrap
100 sec

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

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

bench press

3×12+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
20 lbs
12 +
amrap
100 sec
3
80% 1RM
20 lbs
12 +
amrap
100 sec

seated incline curl

3×12+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
120 lbs
12 +
amrap
100 sec
3
80% 1RM
120 lbs
12 +
amrap
100 sec

preacher curl

3×12+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
120 lbs
12 +
amrap
100 sec
3
80% 1RM
120 lbs
12 +
amrap
100 sec

squat

3×12+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
120 lbs
12 +
amrap
100 sec
3
80% 1RM
120 lbs
12 +
amrap
100 sec

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

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

deadlift

3×12+

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
90 lbs
12 +
amrap
100 sec
3
80% 1RM
90 lbs
12 +
amrap
100 sec

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

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

leg press

3×12+

Back & Triceps

Assisted Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
36 lbs
12 +
amrap
100 sec
3
80% 1RM
36 lbs
12 +
amrap
100 sec

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

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

Assisted Pull Ups

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
20 lbs
12 +
amrap
100 sec
3
80% 1RM
20 lbs
12 +
amrap
100 sec

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

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

lateral raise

3×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
80% 1RM
36 lbs
12 +
amrap
100 sec
3
80% 1RM
36 lbs
12 +
amrap
100 sec

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

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

seated cable row

3×12+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12 +
amrap
100 sec
2
80% 1RM
36 lbs
12 +
amrap
100 sec
3
80% 1RM
36 lbs
12 +
amrap
100 sec

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

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

triceps extension

3×12+