Workout Routine

Free

CZCLP (Upper Accent)

by twefnuor

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Focus on upper body.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Squat

squat

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

squat

5×5+

bench press

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

bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec

lat pulldown

3×15+

Assisted pull ups

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

Assisted pull ups

3×8+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
35 lbs
5
100 sec
3
@RPE7
35 lbs
5
100 sec

triceps pushdowns

3×5

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

zottmann curl

3×12

OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
130 sec
2
85% TM
130 lbs
6
180 sec
3
95% TM
145 lbs
6
180 sec
4
95% TM
145 lbs
6
180 sec
5
95% TM
145 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs

overhead press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
95% TM
43 lbs
10
140 sec
2
95% TM
43 lbs
10
140 sec
3
95% TM
43 lbs
10 +
amrap
Prog. Overload
140 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs

seated cable row

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lateral raise

3×12

Rear Delt Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
100 sec
2
–
–
14
100 sec
3
–
–
14 +
amrap
100 sec

Rear Delt Cable Fly

3×14+

Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
180 sec
2
85% TM
21 lbs
6
180 sec
3
85% TM
21 lbs
6
180 sec
4
85% TM
21 lbs
6
180 sec
5
85% TM
21 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
130 sec
2
65% TM
100 lbs
10
130 sec
3
65% TM
100 lbs
10 +
amrap
Prog. Overload
130 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

squat

3×10+

Machine chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

Machine chest fly

3×12+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec

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

skull crushers

3×15+

Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
80% TM
120 lbs
4
180 sec
3
80% TM
120 lbs
4
180 sec
4
80% TM
120 lbs
4
180 sec
5
85% TM
130 lbs
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, 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 5 %

deadlift

5 sets

seated overhead press

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

seated overhead press

3×10

Seated overhead press

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

Seated overhead press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec

lat pulldown

3×15+

Assisted pull ups

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12 +
amrap
100 sec

Assisted pull ups

3×12+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

preacher curl

3×12