Workout Routine

Free

BBB

by orfi95

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Prima incercare

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 indreptari

deadlift

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
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec

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

deadlift

6×5

pullup

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

Double Progression: Work within 3-5 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

pullup

4×3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
8
100 sec
2
70% TM
95 lbs
8
100 sec
3
80% TM
110 lbs
6
100 sec

overhead press

3 sets

Hyperextensions

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

Hyperextensions

2×5+

W1 piept

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
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec

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

bench press

6×5

paused squat

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
4
75% TM
100 lbs
5
100 sec

paused squat

4×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
8
100 sec
2
70% TM
95 lbs
8
100 sec
3
80% TM
110 lbs
6
100 sec
4
60% TM
80 lbs
8
100 sec

barbell row

4 sets

lateral raise

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

lateral raise

2×8+

W1 geno

squat

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
100 sec
4
65% TM
90 lbs
10
100 sec
5
65% TM
90 lbs
10
100 sec
6
65% TM
90 lbs
10
100 sec

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

squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-8
100 sec
2
–
–
6-8
100 sec
3
–
–
6-8
100 sec

Double Progression: Work within 6-8 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.

romanian deadlift

3×6

paused 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
4
75% TM
100 lbs
5
100 sec

paused bench press

4×5

face pull

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

face pull

2×8+

W2 indreptari

deadlift

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
100 sec
4
70% TM
95 lbs
3
100 sec
5
70% TM
95 lbs
3
100 sec
6
70% TM
95 lbs
2
100 sec

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

deadlift

6 sets

Hyperextensions

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

Hyperextensions

2×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
60% TM
80 lbs
10
100 sec
3
70% TM
95 lbs
10
100 sec

overhead press

3×10

pullup

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

Double Progression: Work within 3-5 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

pullup

4×3

W2 piept

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
100 sec
4
70% TM
95 lbs
3
100 sec
5
70% TM
95 lbs
3
100 sec
6
70% TM
95 lbs
3
100 sec

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

bench press

6×3

paused squat

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
4
75% TM
100 lbs
5
100 sec

paused squat

4×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
60% TM
80 lbs
10
100 sec
3
70% TM
95 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec

barbell row

4×10

lateral raise

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

lateral raise

2×8+

W2 geno

squat

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
100 sec
4
70% TM
95 lbs
3
100 sec
5
70% TM
95 lbs
3
100 sec
6
70% TM
95 lbs
3
100 sec

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

squat

6×3

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-8
100 sec
2
–
–
6-8
100 sec
3
–
–
6-8
100 sec

Double Progression: Work within 6-8 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.

romanian deadlift

3×6

paused 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
4
75% TM
100 lbs
5
100 sec

paused bench press

4×5

face pull

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

face pull

2×8+

W3 indreptari

deadlift

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
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec

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

deadlift

6 sets

pullup

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

Double Progression: Work within 3-5 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

pullup

4×3

overhead 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
100 sec

overhead press

3×5

Hyperextensions

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

Hyperextensions

2×5+

W3 piept

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
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec

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

bench press

6 sets

paused squat

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
4
75% TM
100 lbs
5
100 sec

paused squat

4×5

barbell 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
100 sec
4
65% TM
90 lbs
5
100 sec

barbell row

4×5

lateral raise

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

lateral raise

2×8+

W3 geno

squat

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
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec

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

squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-8
100 sec
2
–
–
6-8
100 sec
3
–
–
6-8
100 sec

Double Progression: Work within 6-8 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.

romanian deadlift

3×6

paused 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
4
75% TM
100 lbs
5
100 sec

paused bench press

4×5

face pull

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

face pull

2×8+

W4 indreptari

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+

pullup

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

Double Progression: Work within 3-5 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

pullup

4×3

overhead 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
100 sec

overhead press

3×5

Hyperextensions

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

Hyperextensions

2×5+

W4 piept

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+

barbell row

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
100 sec

barbell row

3×5

paused squat

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
4
75% TM
100 lbs
5
100 sec

paused squat

4×5

lateral raise

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

lateral raise

2×8+

W4 geno

squat

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

squat

3×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-8
100 sec
2
–
–
6-8
100 sec
3
–
–
6-8
100 sec

Double Progression: Work within 6-8 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.

romanian deadlift

3×6

paused 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
4
75% TM
100 lbs
5
100 sec

paused bench press

4×5

face pull

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

face pull

2×8+