Workout Routine

Free

Adithi Full Body 3-Day Split

by sam.sarkar11

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  • Emphasis days, but full body workouts.
  • Warm up with 3 sets - 7x 50%; 5x 85%; 3x 110% of working weight.
  • Athletic concentric, slow eccentric, and a short pause at the loaded stretch position.
  • Deload every 4-5 weeks.

Starting TM is 80% of 1RM.

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

Workouts

Pull Emphasis

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
120 sec
2
80% 1RM
36 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec
4
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
240 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

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
120 sec
2
80% 1RM
36 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec
4
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
240 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

lat pulldown

4 sets

Butterfly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
120 sec
2
60% 1RM
27 lbs
10
120 sec
3
60% 1RM
27 lbs
10
240 sec

Butterfly

3×10

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
120 sec
2
80% 1RM
36 lbs
10
120 sec
3
80% 1RM
36 lbs
10
240 sec

Shoulder Press

3×10

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
120 sec
2
60% 1RM
27 lbs
10
120 sec
3
60% 1RM
27 lbs
10
120 sec
4
60% 1RM
27 lbs
10
240 sec

Glute Bridge

4×10

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
10
120 sec
2
80% 1RM
120 lbs
10
120 sec
3
80% 1RM
120 lbs
12 +
amrap
Prog. Overload
0 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

preacher curl

3 sets

Push Emphasis

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
120 sec
2
80% 1RM
36 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec
4
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
240 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

Chest Press

4 sets

Butterfly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
120 sec
2
80% 1RM
36 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec
4
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
240 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

Butterfly

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
120 sec
2
60% 1RM
27 lbs
10
120 sec
3
60% 1RM
27 lbs
10
240 sec

seated cable row

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
10
120 sec
2
80% 1RM
120 lbs
10
120 sec
3
80% 1RM
120 lbs
10
120 sec
4
80% 1RM
120 lbs
10
240 sec

squat

4×10

Crunches

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
120 sec
2
80% 1RM
36 lbs
10
120 sec
3
80% 1RM
36 lbs
10
240 sec

Crunches

3×10

EZ Bar Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
10
120 sec
2
80% 1RM
120 lbs
10
120 sec
3
80% 1RM
120 lbs
12 +
amrap
Prog. Overload
0 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 5 lbs

EZ Bar Tricep Extension

3 sets

Legs Emphasis

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
10
120 sec
2
80% 1RM
20 lbs
10
120 sec
3
80% 1RM
20 lbs
12 +
amrap
Prog. Overload
240 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

side lateral raise

3 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
120 sec
2
80% 1RM
36 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec
4
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
240 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

Leg Press

4 sets

Seated Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
120 sec
2
80% 1RM
36 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec
4
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
240 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

Seated Hamstring Curl

4 sets

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
120 sec
2
80% 1RM
36 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec
4
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
240 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

Glute Bridge

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
120 sec
2
60% 1RM
27 lbs
10
120 sec
3
60% 1RM
27 lbs
10
240 sec

lat pulldown

3×10

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
120 sec
2
60% 1RM
27 lbs
10
120 sec
3
60% 1RM
27 lbs
10
0 sec

Chest Press

3×10

Pull Deload

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
40% 1RM
18 lbs
5
240 sec

seated cable row

2×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
40% 1RM
18 lbs
5
240 sec

lat pulldown

2×5

Butterfly

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
14 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

Butterfly

2×5

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
5
120 sec
2
40% 1RM
10 lbs
5
240 sec

Shoulder press

2×5

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
14 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

Glute Bridge

2×5

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
120 sec
2
40% 1RM
60 lbs
5
240 sec

preacher curl

2×5

Push Deload

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

Chest Press

2×5

Butterfly

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

Butterfly

2×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

seated cable row

2×5

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
120 sec
2
30% 1RM
45 lbs
5
240 sec

squat

2×5

Crunches

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

Crunches

2×5

EZ Bar Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
120 sec
2
30% 1RM
45 lbs
5
240 sec

EZ Bar Tricep Extension

2×5

Legs Deload

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
5
120 sec
2
30% 1RM
7 lbs
5
240 sec

side lateral raise

2×5

Leg press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

Leg press

2×5

Seated Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

Seated Hamstring Curl

2×5

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

Glute Bridge

2×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

lat pulldown

2×5

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
5
120 sec
2
30% 1RM
14 lbs
5
240 sec

Chest Press

2×5