Workout Routine

Free

Backyard athlete light

by Chillhardsleepharder

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For when you're short on time, or discipline

Starting TM is 90% of 1RM.

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
Unaffacted
Light
Moderate
High
Very High

Workouts

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5 +
amrap
Prog. Overload
120 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 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
65% 1RM
100 lbs
5 +
amrap
Prog. Overload
120 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 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 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 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

3×5+

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
100 sec
2
@RPE8
80 lbs
8
100 sec
3
@RPE8
80 lbs
8
100 sec

pullup

3×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12
100 sec
2
@RPE7
15 lbs
12
100 sec
3
@RPE7
15 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

chest supported rows

3×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
12 +
amrap
100 sec
2
65% 1RM
16 lbs
12 +
amrap
Prog. Overload
100 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs
3
75% 1RM
19 lbs
12 +
amrap
100 sec

hammer curl

3×12+

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
70% 1RM
105 lbs
5 +
amrap
100 sec
3
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 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 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 10 %

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 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 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
65% 1RM
100 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 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
3
70% 1RM
105 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 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

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 10 %

overhead press

3×8+

DB Floor Flys

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

DB Floor Flys

3×12

DB Abduction Rows

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

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

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

DB Abduction Rows

3×10

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
5 +
amrap
100 sec
2
75% 1RM
115 lbs
5 +
amrap
100 sec
3
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 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 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 10 %

squat

3×5+

hip thrust

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

hip thrust

1×5