Workout Routine

Free

Allenamento

by bboh

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

B

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
8
150 sec
3
–
–
6
150 sec
4
–
–
4
150 sec
5
@RPE9
140 lbs
2 +
amrap
150 sec
6
–
–
2
150 sec
7
80% TM
120 lbs
6 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

bench press

7 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

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

pullup

4×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
150 sec
2
–
–
6
150 sec
3
–
–
6
150 sec
4
–
–
6 +
amrap
150 sec

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

overhead press

4×6+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12 +
amrap
120 sec

seated cable row

3×12+

A

Block Clean

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Block Clean

5×3

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
125 lbs
5
180 sec
2
@RPE8.5
125 lbs
5
180 sec
3
@RPE8.5
125 lbs
5
180 sec
4
@RPE8.5
125 lbs
5
180 sec
5
@RPE9.5
125 lbs
5 +
amrap
180 sec

squat

5×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
125 lbs
6
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

romanian deadlift

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

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

leg extension

3×15+

C

Larsen Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
65% TM
100 lbs
8 +
amrap
Prog. Overload
180 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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

Larsen Bench Press

4×8+

chinup

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
100 lbs
5
120 sec
2
85% 1RM
95 lbs
3
120 sec
3
85% 1RM
95 lbs
3
120 sec
4
85% 1RM
95 lbs
3
120 sec
5
85% 1RM
95 lbs
3 +
amrap
120 sec

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

chinup

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12 +
amrap
120 sec

dip

3×12+

lat pulldown

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

lat pulldown

3×10

D

Block Snatch

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

Block Snatch

5×3

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
140 lbs
2 +
amrap
180 sec
2
@RPE9.5
115 lbs
8 +
amrap
180 sec

squat

2 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

front squat

3×8

deadlift

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

deadlift

3×5