Workout Routine

Free

Astra

by astra

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Starting TM is 90% of 1RM.

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

Workouts

W1 სამშაბათი

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
4
100 sec
4
85% TM
115 lbs
4
100 sec
5
85% TM
115 lbs
5 +
amrap
100 sec
6
65% TM
90 lbs
5 +
amrap
100 sec

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

bench press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec

incline bench press

3×5

Shoulder press on smith machine

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec

Shoulder press on smith machine

3×5

W1 ოთხშაბათი

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 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+ reps, increase TM by 10 lbs

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

bent over row

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec

deadlift

3×5

W1 პარასკევი

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
7
100 sec
2
70% TM
95 lbs
7
100 sec
3
75% TM
100 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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
4
60% TM
80 lbs
15
100 sec

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

bench press

4 sets

Wide grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5 +
amrap
100 sec

Wide grip bench press

3×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec

incline bench press

3×5

W1 შაბათი

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 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+ reps, increase TM by 10 lbs
4
60% TM
80 lbs
15
100 sec
5
60% TM
80 lbs
15
100 sec

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

seated shoulder press

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec

bent over row

3×5

W2 სამშაბათი

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
90% TM
120 lbs
3 +
amrap
100 sec
5
65% TM
90 lbs
15
100 sec
6
65% TM
90 lbs
15
100 sec

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

bench press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
75% TM
100 lbs
5
100 sec

incline bench press

3×5

Shoulder press on smith machine

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
75% TM
100 lbs
5
100 sec

Shoulder press on smith machine

3×5

W2 ოთხშაბათი

bent over row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

bent over row

3×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
75% TM
100 lbs
5
100 sec

deadlift

3×5

W2 პარასკევი

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
80% TM
110 lbs
5 +
amrap
Prog. Overload
100 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+ reps, increase TM by 10 lbs
4
65% TM
90 lbs
12
100 sec
5
65% TM
90 lbs
12
100 sec

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

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec

incline bench press

3×5

Wide grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec

Wide grip bench press

3×5

W2 შაბათი

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
90% TM
120 lbs
3 +
amrap
100 sec
5
65% TM
90 lbs
12
100 sec
6
65% TM
90 lbs
12
100 sec

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

seated shoulder press

6 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
75% TM
100 lbs
5
100 sec

bent over row

3×5

W3 სამშაბათი

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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
4
65% TM
90 lbs
12
100 sec

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec

incline bench press

3×5

Shoulder press on smith machine

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec

Shoulder press on smith machine

3×5

W3 ოთხშაბათი

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
85% TM
115 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

deadlift

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
3
100 sec

bent over row

3 sets

W3 პარასკევი

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
3
100 sec
3
85% TM
115 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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
4
60% TM
80 lbs
15
100 sec
5
60% TM
80 lbs
15
100 sec

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

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
75% TM
100 lbs
5
100 sec

incline bench press

3×5

Wide grip bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec

Wide grip bench press

3×5

W3 შაბათი

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

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

seated shoulder press

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec

bent over row

3×5

W4 სამააბათი

bench press

Set
Intensity
Weight
Reps
Rest time
1
93% TM
125 lbs
2
100 sec
2
93% TM
125 lbs
2
100 sec
3
93% TM
125 lbs
2
100 sec
4
93% TM
125 lbs
2
100 sec

bench press

4×2

W4 ხუთშაბათი

deadlift

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
145 lbs
5
100 sec
2
95% 1RM
145 lbs
5
100 sec
3
95% 1RM
145 lbs
5
100 sec
4
95% 1RM
145 lbs
5
100 sec

deadlift

4×5

W4 შაბათი

military press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
5
100 sec
2
90% 1RM
135 lbs
5
100 sec
3
90% 1RM
135 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec

military press

4×5

W5 სამშაბათი (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

bench press

3×5+

W5 ოთხშაბათი (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

deadlift

3×5+

W5 პარასკევი (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

bench press

3×5+

W5 შაბათი (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

military press

3×5+