Workout Routine

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Becca's Gym Routine

by Just_a_guy_wit_a_smile

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The goal and purpose of this training plan is to get you very strong, lean, healthy, and powerful to further promote general health and injury prevention and to supplement a healthy lifestyle.

• Warm-up: 15 mins of Incline treadmill

• Cool-down: full body stretching. Focus on the muscles worked that session. Hold each position for 30 seconds.

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

Friday

Dumbbell Romanin Deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
5
99 sec
2
45% 1RM
11 lbs
5
99 sec
3
50% 1RM
13 lbs
6
99 sec
4
70% 1RM
18 lbs
8
99 sec
5
75% 1RM
19 lbs
8
99 sec
6
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
99 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Dumbbell Romanin Deadlift

6 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
8
45 sec
2
55% 1RM
14 lbs
8
45 sec
3
60% 1RM
15 lbs
8
45 sec
4
60% 1RM
15 lbs
8 +
amrap
Prog. Overload
45 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

seated shoulder press

4×8+

Lat pulldown/pull up with medium or neutral grip

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
60 sec
2
75% 1RM
34 lbs
8
60 sec
3
75% 1RM
34 lbs
8
60 sec
4
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
60 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Lat pulldown/pull up with medium or neutral grip

4×8+

Sunday

Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
5
99 sec
2
50% 1RM
75 lbs
6
99 sec
3
70% 1RM
105 lbs
8
99 sec
4
75% 1RM
115 lbs
8
99 sec
5
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
99 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

Sumo Squat

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
8
60 sec
2
55% 1RM
14 lbs
8
60 sec
3
55% 1RM
14 lbs
8
60 sec
4
60% 1RM
15 lbs
8 +
amrap
Prog. Overload
60 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

incline bench press

4×8+

Lat pulldown/pull up with medium or neutral grip

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
60 sec
2
75% 1RM
34 lbs
8
60 sec
3
75% 1RM
34 lbs
8
60 sec
4
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
60 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Lat pulldown/pull up with medium or neutral grip

4×8+

Tuesday

Dumbbell Romanin Deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
5
99 sec
2
45% 1RM
11 lbs
5
99 sec
3
50% 1RM
13 lbs
6
99 sec
4
70% 1RM
18 lbs
8
99 sec
5
75% 1RM
19 lbs
8
99 sec
6
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
99 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

Dumbbell Romanin Deadlift

6 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
8
60 sec
2
55% 1RM
14 lbs
8
60 sec
3
60% 1RM
15 lbs
8
60 sec
4
60% 1RM
15 lbs
8 +
amrap
60 sec

seated shoulder press

4×8+

Lat pulldown/pull up with medium or neutral grip

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
30 sec
2
75% 1RM
34 lbs
8
30 sec
3
75% 1RM
34 lbs
8
30 sec
4
75% 1RM
34 lbs
8 +
amrap
30 sec

Lat pulldown/pull up with medium or neutral grip

4×8+