Workout Routine

Free

Camilla

by KasperPL

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Træning

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

Workouts

Tirsdag

Mavebøjninger

Set
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec

Mavebøjninger

3×8

Løb

Set
Time
Rest time
1
30 sec
100 sec

Løb

1×30 s

Squat på BOSU m/ balancekugle

Set
Reps
Rest time
1
6
15 sec
2
6
15 sec
3
6
15 sec

Squat på BOSU m/ balancekugle

3×6

TRX benløft

Set
Reps
Rest time
1
6
30 sec
2
6
30 sec
3
6
30 sec

TRX benløft

3×6

Bækkenløft på bold

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

Bækkenløft på bold

3×10

Planke

Set
Time
Rest time
1
35 sec
30 sec
2
35 sec
30 sec
3
35 sec
30 sec

Planke

3×35 s

Rygløft

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

Rygløft

3×8

Grå bold hofte

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

Grå bold hofte

3×10

Grå bold skulder

Set
Reps
Rest time
1
10
30 sec

Grå bold skulder

1×10

Kettlebell twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec

Kettlebell twist

1×12

Onsdag

Lunges

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

Lunges

3×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
8
100 sec
2
75% TM
85 lbs
8
100 sec
3
85% TM
95 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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

pullup

3×8+

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
8
100 sec
2
75% TM
85 lbs
8
100 sec
3
85% TM
95 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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

dip

3×8+

Box jump

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Box jump

3×10

Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
100 sec
2
70% TM
31 lbs
10
100 sec
3
80% TM
36 lbs
10 +
amrap
Prog. Overload
100 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 3+ reps, increase TM by 17 lbs

Row

3×10+

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
8
100 sec
2
60% TM
90 lbs
8
100 sec
3
70% TM
105 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 3+ reps, increase TM by 5 lbs

squat

3×8+

Bænkpres håndvægt

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
8
100 sec
2
60% TM
15 lbs
8
100 sec
3
70% 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 3+ reps, increase TM by 2 lbs

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

Bænkpres håndvægt

3×8+

Skulderpres håndvægt

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
8
100 sec
2
60% TM
15 lbs
8
100 sec
3
70% 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 2 lbs
Extra 3+ reps, increase TM by 4 lbs

Skulderpres håndvægt

3×8+

Skulderbøjning

Set
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec

Skulderbøjning

3×8

Benpres

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
8
30 sec
2
80% TM
36 lbs
8
30 sec
3
90% TM
41 lbs
8 +
amrap
Prog. Overload
30 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 3+ reps, increase TM by 20 lbs

Benpres

3×8+

Torsdag

Løb

Set
Time
Rest time
1
30 sec
30 sec

Løb

1×30 s

Mavebøjninger

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Mavebøjninger

3×10

Planke strakt arm m/ håndskifte

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Planke strakt arm m/ håndskifte

3×10

Bækkenløft på bold

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Bækkenløft på bold

3×10

Rygløft

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

Rygløft

3×8

TRX benløft

Set
Reps
Rest time
1
6
30 sec
2
6
30 sec
3
6
30 sec

TRX benløft

3×6

Boldkast på bosu

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Boldkast på bosu

3×10

mountain climbers

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec

mountain climbers

3×20

Benløft dips stativ

Set
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec

Benløft dips stativ

3×8

Rygbøjning maskine

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

Rygbøjning maskine

3×8

Lys på bænk

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

Lys på bænk

3×8

Fredag

Lunges

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

Lunges

3×8

Pullup

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

Pullup

3×8

Dip

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

Dip

3×8

Box jump

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Box jump

3×10

Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
100 sec
2
70% TM
31 lbs
10
100 sec
3
80% TM
36 lbs
10 +
amrap
Prog. Overload
100 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 3+ reps, increase TM by 17 lbs

Row

3×10+

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
8
100 sec
2
60% TM
90 lbs
8
100 sec
3
70% TM
105 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 3+ reps, increase TM by 5 lbs

squat

3×8+

Bænkpres håndvægt

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
8
100 sec
2
60% TM
15 lbs
8
100 sec
3
70% 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 3+ reps, increase TM by 2 lbs

Bænkpres håndvægt

3×8+

Skulderpres håndvægt

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
8
100 sec
2
60% TM
15 lbs
8
100 sec
3
70% 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 2 lbs
Extra 3+ reps, increase TM by 4 lbs

Skulderpres håndvægt

3×8+

Skulderbøjning

Set
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec

Skulderbøjning

3×8

Benpres

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
30 sec
2
70% TM
31 lbs
8
30 sec
3
80% TM
36 lbs
8 +
amrap
Prog. Overload
30 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 3+ reps, increase TM by 20 lbs

Benpres

3×8+