Workout Routine

Free

Coming Off Cut

by HunterC

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IT'S FUCKING OVER WE'RE SO BACK

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

Workouts

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5
100 sec
5
65% TM
100 lbs
12 +
amrap
100 sec

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

bench press

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
68% TM
31 lbs
12
100 sec
2
68% TM
31 lbs
12 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

cable lateral raise

2×12+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
65% TM
100 lbs
12
100 sec
3
65% TM
100 lbs
12 +
amrap
100 sec

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

skull crushers

3×12+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
14 lbs
15
100 sec
2
55% TM
14 lbs
15 +
amrap
100 sec

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

seated overhead press

2×15+

incline machine press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
65% TM
29 lbs
12 +
amrap
100 sec

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

incline machine press

2×12+

Pull 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5 +
amrap
100 sec

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

deadlift

4×5+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
65% TM
16 lbs
12 +
amrap
100 sec

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

curl

2×12+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5 +
amrap
100 sec

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

barbell row

4×5+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec
3
55% TM
25 lbs
15 +
amrap
100 sec

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

preacher curl

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
38 lbs
5
100 sec
3
85% TM
38 lbs
5
100 sec
4
85% TM
38 lbs
5 +
amrap
100 sec

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

seated cable row

4×5+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
65% TM
100 lbs
12
100 sec
5
55% TM
85 lbs
15 +
amrap
100 sec

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

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
29 lbs
12
100 sec
3
65% TM
29 lbs
12
100 sec
4
65% TM
29 lbs
12 +
amrap
100 sec

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

leg curl

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5 +
amrap
100 sec

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

romanian deadlift

4×5+

Push 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5 +
amrap
100 sec

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

overhead press

4×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
65% TM
16 lbs
12
100 sec
3
65% TM
16 lbs
12 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

lateral raise

3×12+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
65% TM
100 lbs
12
100 sec
3
65% TM
100 lbs
12 +
amrap
100 sec

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

skull crushers

3×12+

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
25 lbs
15
100 sec
3
55% TM
25 lbs
15
100 sec
4
55% TM
25 lbs
15 +
amrap
100 sec

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

Machine Shoulder Press

4 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
55% TM
25 lbs
15
100 sec
2
55% TM
25 lbs
15 +
amrap
100 sec

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

rope pushdown

2×15+

Pull 2

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% TM
95 lbs
5
100 sec
2
85% TM
95 lbs
5
100 sec
3
85% TM
95 lbs
5 +
amrap
100 sec

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

pullup

3×5+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
65% TM
16 lbs
12
100 sec
3
65% TM
16 lbs
12 +
amrap
100 sec

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

curl

3×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
29 lbs
12
100 sec
3
65% TM
29 lbs
12
100 sec
4
55% TM
25 lbs
15 +
amrap
100 sec

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

lat pulldown

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
65% TM
100 lbs
12
100 sec
3
65% TM
100 lbs
12 +
amrap
100 sec

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

preacher curl

3×12+

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
115 lbs
10
100 sec
3
75% TM
115 lbs
10
100 sec
4
75% TM
115 lbs
10 +
amrap
100 sec

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

upright row

4 sets