Workout Routine

Free

Claus’s custom

by Hardy01

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Custom setup

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

Workouts

Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
100 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

bench press

4×10+

Seated Dip (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

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

Seated Dip (machine)

4×10+

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

cable crossover

4×10+

Pec Fly (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

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

Pec Fly (machine)

4×10+

Seated Calf Raise (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

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

Seated Calf Raise (machine)

4×10+

Legs

front squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
60% TM
90 lbs
10
100 sec
3
70% TM
105 lbs
10
100 sec
4
80% TM
120 lbs
10
100 sec
5
65% TM
100 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

front squat

5×10+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
75% TM
115 lbs
10
100 sec
4
80% TM
120 lbs
10
100 sec
5
65% TM
100 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

deadlift

5×10+

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
10
100 sec
2
65% TM
70 lbs
10
100 sec
3
75% TM
85 lbs
10
100 sec
4
80% TM
90 lbs
10
100 sec
5
65% TM
70 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 20 lbs.

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

leg press

5×10+

Seated Calf Raise (machine)

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
100 sec
2
65% TM
29 lbs
10
100 sec
3
80% TM
36 lbs
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

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

Seated Calf Raise (machine)

4×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

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

leg extension

4×10+

Shoulder/Back

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
100 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

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

military press

4×10+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

cable lateral raise

4×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

face pull

4×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

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

lat pulldown

4×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

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

seated cable row

4×10+

Seated Calf Raise (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
29 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Seated Calf Raise (machine)

4×10+