Workout Routine

Free

Cloch Fir

by shawnpatcliff

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Starting TM is 90% of 1RM.

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

Workouts

Monday

swing

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
36 lbs
5
100 sec
2
100% 1RM
36 lbs
5
100 sec
3
100% 1RM
36 lbs
5
100 sec
4
100% 1RM
36 lbs
5
100 sec

swing

4×5

Stone Lifting

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
1
100 sec
2
50% 1RM
13 lbs
1
100 sec
3
100% 1RM
25 lbs
2
100 sec
4
100% 1RM
25 lbs
2
100 sec
5
100% 1RM
25 lbs
2
100 sec
6
100% 1RM
25 lbs
2
100 sec
7
100% 1RM
25 lbs
2
100 sec

Stone Lifting

7 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 lbs
10
100 sec

seated cable row

4×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec

hammer curl

4×10

Single Arm Carry

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
36 lbs
10
100 sec
2
100% 1RM
36 lbs
10
100 sec
3
100% 1RM
36 lbs
10
100 sec
4
100% 1RM
36 lbs
10
100 sec
5
100% 1RM
36 lbs
10
100 sec
6
100% 1RM
36 lbs
10
100 sec

Single Arm Carry

6×10

Tuesday

squat

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

squat

6×5+

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Hamstring Curl

4×10+

Adductor

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 lbs
10
100 sec

Adductor

4×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
10
100 sec
2
100% 1RM
110 lbs
10
100 sec
3
100% 1RM
110 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

Hyperextensions

3×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

bulgarian split squat

4×10+

Thursday

single arm overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
24 lbs
10
100 sec
2
100% 1RM
36 lbs
10
100 sec
3
100% 1RM
36 lbs
10
100 sec
4
100% 1RM
36 lbs
10
100 sec

single arm overhead press

4×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec
4
100% 1RM
150 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

bench press

4×10+

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 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 1RM will be suggested to increase next session.

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

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

Chest Fly

4×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

incline bench press

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

triceps extension

4×10+

Friday

Stone Lifting

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

Stone Lifting

5×2

Saturday

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
100 sec
2
100% 1RM
110 lbs
10
100 sec
3
100% 1RM
110 lbs
10
100 sec
4
100% 1RM
110 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

t-bar row

4×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
5
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 lbs
10
100 sec

lat pulldown

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

side lateral raise

4×10+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

rear delt fly

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec

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

curl

4×10