Workout Routine

Free

Backyard Athlete

by Chillhardsleepharder

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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

Pull1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5 +
amrap
100 sec
2
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 10 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

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

deadlift

2×5+

chest supported rows

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

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

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

chest supported rows

3×10

DB High Pulls

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

DB High Pulls

3×12
Superset with Triceps extension

chinup

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

chinup

3×10
Superset with Chinup

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

triceps extension

3×12

Jumprope

Set
Reps
Rest time
1
50 +
amrap
100 sec
2
50 +
amrap
100 sec
3
50 +
amrap
100 sec

Jumprope

3×50+

Push1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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
2
–
–
6 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec
4
–
–
6 +
amrap
100 sec

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

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

bench press

4×6+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
70% TM
95 lbs
8
100 sec
3
75% TM
100 lbs
8
100 sec

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

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

incline bench press

3×8

DB Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% TM
15 lbs
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

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

DB Shoulder Press

4×10
Superset with DB Waiters Curls

Lying Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Lying Triceps Extension

3×12
Superset with Lying Triceps Extension

DB Waiters Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

DB Waiters Curls

3×12

Rotator Cuff External Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Rotator Cuff External Rotation

3×20

Legs

clean 4-8

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

Double Progression: Work within 4-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

clean 4-8

3×4

Barbell Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
65% 1RM
100 lbs
10
100 sec

Barbell Hip Thrust

3×10

side lunges

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec
6
10
100 sec

side lunges

6×10
Superset with Ab wheel

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

calf raise

3×20
Superset with Calf raise

ab wheel

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

ab wheel

3×10

Pull2

clean and jerk

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-8
100 sec
2
–
–
5-8
100 sec
3
–
–
5-8
100 sec

Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

clean and jerk

3×5

pullup

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

pullup

3×10

Alt. DB Gorilla Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Alt. DB Gorilla Rows

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

curl

3×6
Superset with Side plank

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec

plank

2×60 s
Superset with Plank

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

side plank

2×30 s

glute bridge

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

glute bridge

2×30 s

Push2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec

overhead press

4×6

Underhand DB Bench Press

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

Underhand DB Bench Press

3×10

DB Abduction Rows

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

DB Abduction Rows

3×10

DB Floor Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

DB Floor Flys

3×12
Superset with Curl

close-grip bench press

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

close-grip bench press

3×8
Superset with Close-grip bench press

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

ab wheel

Set
Reps
Rest time
1
10
100 sec
2
15
100 sec
3
20
100 sec

ab wheel

3 sets