Workout Routine

Free

8/6/3 Assistance

by dphythian

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

Workouts

Back Day

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10
100 sec
4
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

lat pulldown

4×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
15
100 sec
2
100% TM
25 lbs
15
100 sec
3
100% TM
25 lbs
15
100 sec
4
100% TM
25 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

dumbbell row

4×15+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10
100 sec
4
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3-5 reps, increase TM by 5 lbs

seated cable row

4×10+

Abs

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

Abs

4×5+

Chest Day

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
15
100 sec
2
100% TM
25 lbs
15
100 sec
3
100% TM
25 lbs
15
100 sec
4
100% TM
25 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

incline bench press

4×15+

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10
100 sec
4
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Cable Fly

4×10+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15
100 sec
4
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

triceps pushdowns

4×15+

curl

Set
Intensity
Weight
Reps
Rest time
1
99% TM
150 lbs
10 +
amrap
100 sec
2
99% TM
150 lbs
10 +
amrap
100 sec
3
99% TM
150 lbs
10 +
amrap
100 sec
4
99% TM
150 lbs
10 +
amrap
100 sec

curl

4×10+

Leg Day

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10
100 sec
4
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

Belt Squat

4×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
100 sec
2
100% TM
45 lbs
12
100 sec
3
100% TM
45 lbs
12
100 sec
4
100% TM
45 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 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

leg extension

4×12+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
100 sec
2
100% TM
45 lbs
12
100 sec
3
100% TM
45 lbs
12
100 sec
4
100% TM
45 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 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

leg curl

4×12+

Abs

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

Abs

4×5+

Shoulder Day

Cable Upright Row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10
100 sec
4
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

Cable Upright Row

4×10+

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
15
100 sec
2
100% TM
25 lbs
15
100 sec
3
100% TM
25 lbs
15
100 sec
4
100% TM
25 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

bench press

4×15+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15
100 sec
4
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

face pull

4×15+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
100 sec
2
100% TM
25 lbs
12
100 sec
3
100% TM
25 lbs
12
100 sec
4
100% TM
25 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 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

curl

4×12+