Workout Routine

Free

Bteam_V4

by Tomlovesarmbars

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Targeted muscles
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back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout 1

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec
6
–
–
5
90 sec

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

trap bar deadlift

6×5

Ball slam

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec
4
5
90 sec
5
5
90 sec
6
5
90 sec

Ball slam

6×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec
5
–
–
6
90 sec

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

bench press

5×6

Pallof hold ISO

Set
Reps
Rest time
1
6
90 sec
2
6
90 sec
3
6
90 sec
4
6
90 sec
5
6
90 sec

Pallof hold ISO

5×6

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

pendlay row

5×7

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

hammer curl

5×7

Box step off

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec
4
–
–
7
60 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 4 lbs.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

Box step off

4×7

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec
4
–
–
7
60 sec

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

leg curl

4×7

Jefferson curls

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

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

Jefferson curls

3×6

seated cable row

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

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

seated cable row

3×12

Workout 2

Belt squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 11 lbs.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

Belt squat

4×7

Knee to feet jump

Set
Reps
Rest time
1
7
90 sec
2
7
90 sec
3
7
90 sec
4
7
90 sec

Knee to feet jump

4×7

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

chinup

5×7

Glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

Glute bridge

5×7

B stance squat

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

B stance squat

4×6

Standing shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

Standing shoulder press

4×20

incline bench press

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

incline bench press

3×10

chest supported rows

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

chest supported rows

3×10

calf raise

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

calf raise

4×8

Hip adductor machine

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

Hip adductor machine

4×8

Decline sit ups

Set
Reps
Rest time
1
1 +
amrap
60 sec
2
1 +
amrap
60 sec
3
1 +
amrap
60 sec
4
1 +
amrap
60 sec
5
1 +
amrap
60 sec

Decline sit ups

5×1+

Workout 3

squat

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

squat

1×5

pullup

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

pullup

1×5

hip thrust

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

hip thrust

1×5

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1×10

bench press

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

bench press

1×5