Workout Routine

Built With Science Full Body

by spafil

Starting TM is 83% of 1RM.

Workouts

Heavy

Close-Grip Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
80% TM
5
120 sec
3
100% TM
5 +
amrap
120 sec
4
100% TM
5 +
amrap
120 sec
5
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2.5 kg

Close-Grip Incline Bench Press

5 sets

Deadlift Row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
80% TM
5
120 sec
3
100% TM
5 +
amrap
120 sec
4
100% TM
5 +
amrap
120 sec
5
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2.5 kg

Deadlift Row

5 sets

Cambered Bar Bench Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
80% TM
5
120 sec
3
100% TM
5 +
amrap
120 sec
4
100% TM
5 +
amrap
120 sec
5
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2.5 kg

Cambered Bar Bench Press

5 sets

High Bar Barbell Back Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
65% TM
5
120 sec
3
80% TM
5
120 sec
4
100% TM
5 +
amrap
120 sec
5
100% TM
5 +
amrap
120 sec
6
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2.5 kg

High Bar Barbell Back Squat

6 sets

Underhand Lat Puilldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
80% TM
5
120 sec
3
100% TM
5 +
amrap
120 sec
4
100% TM
5 +
amrap
120 sec
5
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2.5 kg

Underhand Lat Puilldown

5 sets

Dumbell Upright Row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
80% TM
5
120 sec
3
100% TM
5 +
amrap
120 sec
4
100% TM
5 +
amrap
120 sec
5
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 1 kg

Dumbell Upright Row

5 sets

Light

Close-Grip Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
65% TM
10
120 sec
3
85% TM
10 +
amrap
120 sec
4
85% TM
10 +
amrap
120 sec
5
85% TM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2.5 kg

Close-Grip Incline Bench Press

5 sets

Deadlift Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
90 sec
2
65% TM
10
90 sec
3
85% TM
10 +
amrap
90 sec
4
85% TM
10 +
amrap
90 sec
5
85% TM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2.5 kg

Deadlift Row

5 sets

Cambered Bar Bench Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
65% TM
10
120 sec
3
85% TM
10 +
amrap
120 sec
4
85% TM
10 +
amrap
120 sec
5
85% TM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2.5 kg

Cambered Bar Bench Press

5 sets

High Bar Barbell Back Squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
65% TM
10
120 sec
3
85% TM
10 +
amrap
120 sec
4
85% TM
10 +
amrap
120 sec
5
85% TM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2.5 kg

High Bar Barbell Back Squat

5 sets

Underhand Lat Puilldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
90 sec
2
65% TM
10
90 sec
3
85% TM
10 +
amrap
90 sec
4
85% TM
10 +
amrap
90 sec
5
85% TM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2.5 kg

Underhand Lat Puilldown

5 sets

Dumbell Upright Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
90 sec
2
65% TM
10
90 sec
3
85% TM
10 +
amrap
90 sec
4
85% TM
10 +
amrap
90 sec
5
85% TM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 1 kg

Dumbell Upright Row

5 sets