Workout Routine

Free

Ben27J

by ben27

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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
Unaffected
Light
Moderate
High
Very High

Workouts

W1 Squat

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
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 %

squat

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
8
100 sec
2
80% TM
32 lbs
8 +
amrap
100 sec

lat pulldown

2×8+

pullup

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

pullup

2×1+

cable kickback

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

cable kickback

3×8+

W1 Bench

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
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 %

bench press

3×5+

Single Leg Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
10
100 sec
2
75% TM
17 lbs
10
100 sec
3
75% TM
17 lbs
10
100 sec

Single Leg Hip Thrust

3×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
12
100 sec
2
70% TM
16 lbs
12
100 sec
3
70% TM
16 lbs
12
100 sec

dumbbell row

3×12

Single Leg Squat Progression

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Single Leg Squat Progression

3×8+

W1 Deadlift

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
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 %

deadlift

3×5+

front raise

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

front raise

3×8+

lateral raise

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

lateral raise

3×8+

dip

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

dip

2×2+

tricep pushdown

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

tricep pushdown

2×10+

W2 Squat

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
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 %

squat

3×3+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
8
100 sec
2
80% TM
32 lbs
8 +
amrap
100 sec

lat pulldown

2×8+

pullup

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

pullup

2×1+

cable kickback

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

cable kickback

3×10+

W2 Bench

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

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

bench press

3×3+

Single Leg Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
12
100 sec
2
75% TM
17 lbs
12
100 sec
3
75% TM
17 lbs
12
100 sec

Single Leg Hip Thrust

3×12

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
10
100 sec
2
75% TM
17 lbs
10
100 sec
3
75% TM
17 lbs
10
100 sec

dumbbell row

3×10

Single Leg Squat Progression

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Single Leg Squat Progression

3×8+

W2 Deadlift

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
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

3×3+

front raise

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

front raise

3×8+

lateral raise

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

lateral raise

3×8+

dip

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

dip

2×2+

tricep pushdown

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

tricep pushdown

2×8+

W3 Squat

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
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

squat

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
34 lbs
5
100 sec
2
85% TM
34 lbs
5 +
amrap
100 sec
3
@RPE7
35 lbs
5 +
amrap
100 sec

lat pulldown

3×5+

pullup

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

pullup

2×1+

cable kickback

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

cable kickback

3×8+

W3 Bench

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

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

bench press

3 sets

Single Leg Hip Thrust

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

Single Leg Hip Thrust

3×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
8
100 sec
2
80% TM
18 lbs
8
100 sec
3
80% TM
18 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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

dumbbell row

3×8+

Single Leg Squat Progression

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Single Leg Squat Progression

3×8+

W3 Deadlift

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
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 %

deadlift

3 sets

front raise

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

front raise

3×8+

lateral raise

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

lateral raise

3×8+

dip

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

dip

2×2+

tricep pushdown

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

tricep pushdown

2×6+

W4 Squat (deload)

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
100 sec
4
60% TM
80 lbs
5
100 sec

squat

4×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
8
100 sec
2
70% TM
28 lbs
8
100 sec
3
75% TM
30 lbs
8
100 sec

lat pulldown

3×8

cable kickback

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

cable kickback

3×10+

W4 Bench (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
100 sec

bench press

3×5

Single Leg Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
10
100 sec
2
70% TM
16 lbs
10
100 sec
3
70% TM
16 lbs
10
100 sec

Single Leg Hip Thrust

3×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
14 lbs
8
100 sec
2
60% TM
14 lbs
8
100 sec
3
60% TM
14 lbs
8
100 sec

dumbbell row

3×8

Single Leg Squat Progression

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Single Leg Squat Progression

3×8+

W4 Deadlift (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+

single arm overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

single arm overhead press

3×5+

tricep pushdown

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

tricep pushdown

3×10