Workout Routine

Free

Alexa A/B Fitness

by jdboothe

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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

Workout A

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8
120 sec
2
100% TM
25 lbs
8
120 sec
3
100% TM
25 lbs
8 +
amrap
Prog. Overload
120 sec

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

Progressive Overload
Extra 1-3 reps, increase TM by 3 lbs
Extra 4+ reps, increase TM by 5 lbs

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

goblet squat

3×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8
120 sec
2
100% TM
25 lbs
8
120 sec
3
100% TM
25 lbs
8 +
amrap
Prog. Overload
120 sec

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

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

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

incline bench press

3×8+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8
100 sec
2
100% TM
25 lbs
8
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 3 lbs
Extra 3+ reps, increase TM by 5 lbs

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

single arm row

3×8+

Workout 2

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
180 sec
2
100% TM
150 lbs
5
180 sec
3
100% TM
150 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3-5 reps, increase TM by 5 lbs
Extra 6+ reps, increase TM by 10 lbs

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

hip thrust

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8
100 sec
2
100% TM
45 lbs
8
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 3 lbs
Extra 4+ reps, increase TM by 5 lbs

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

lat pulldown

3×8+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8
100 sec
2
100% TM
25 lbs
8
100 sec
3
100% TM
25 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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 3 lbs
Extra 3+ reps, increase TM by 5 lbs

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bulgarian split squat

3×8+