Workout Routine

Free

Deep Water - Beginner

by Resturanklez

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10x10 for compound movements on some days. *Anybody interested in engaging in a serious Deep Water program should establish a 1-rep max in thefollowing exercises: • Squat • Deadlift • Push press • Strict standing press • Power clean • Bench press • Incline press • Narrow-grip bench press

Once you have found your 1-rep max, you will use that number to calculate your 10-rep max. Multiply your 1-rep max by .77 to find your hypothetical 10-rep max. Multiply your hypothetical 10-rep max by .7 to find your 70% as prescribed in the beginner’s program.

DURING WEEKS 1 AND 2 USE 70% AND TAKE NO MORE THAN 4 MINUTES REST BETWEEN SETS. DURING WEEKS 3 AND 4 STAY AT 70% BUT REDUCE REST TIME BETWEEN SETS TO 3 MINUTES. DURING WEEKS 5 AND 6 STAY AT 70%, BUT REDUCE YOUR REST TIME TO 2 MINUTES BETWEEN SETS. START IDENTIFYING YOUR PORTALS

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

Workouts

Week 1, 3, 5: Day 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

deadlift

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec
4
54% TM
80 lbs
10
240 sec
5
54% TM
80 lbs
10
240 sec
6
54% TM
80 lbs
10
240 sec
7
54% TM
80 lbs
10
238 sec
8
54% TM
80 lbs
10
240 sec
9
54% TM
80 lbs
10
240 sec
10
54% TM
80 lbs
10
240 sec

squat

10×10

Barbell Lunges

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

Barbell Lunges

3×10

Back Extension

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

Back Extension

3×20

Sit ups

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

Sit ups

3×20

Week 1, 3, 5: Day 2

Wide Grip Pull Up

Set
Reps
Rest time
1
3 +
amrap
0 sec
2
3 +
amrap
0 sec
3
3 +
amrap
0 sec
4
3 +
amrap
0 sec

Wide Grip Pull Up

4×3+

Chinup

Set
Reps
Rest time
1
5 +
amrap
0 sec
2
5 +
amrap
0 sec
3
5 +
amrap
0 sec
4
5 +
amrap
0 sec

Chinup

4×5+

Close Grip Pull Up

Set
Reps
Rest time
1
3 +
amrap
0 sec
2
3 +
amrap
0 sec
3
3 +
amrap
0 sec
4
3 +
amrap
0 sec

Close Grip Pull Up

4×3+

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec
4
54% TM
80 lbs
10
240 sec

pendlay row

4×10

Clean pull

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

Clean pull

3×10

plank

Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec
3
60 sec
0 sec

plank

3×60 s

Sit ups

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

Sit ups

3×20

Week 1, 3, 5: Day 3

push press

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec
4
54% TM
80 lbs
10
240 sec
5
54% TM
80 lbs
10
240 sec
6
54% TM
80 lbs
10
240 sec
7
54% TM
80 lbs
10
240 sec
8
54% TM
80 lbs
10
240 sec
9
54% TM
80 lbs
10
240 sec
10
54% TM
80 lbs
10
240 sec

push press

10×10

lateral raise

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

lateral raise

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
240 sec
2
–
–
10
240 sec
3
–
–
10
240 sec
4
–
–
10
240 sec

curl

4×10

Back Extension

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

Back Extension

3×20

Sit ups

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

Sit ups

3×20

Week 1, 3, 5: Day 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

bench press

3×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

close-grip bench press

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

incline bench press

3×10

Dips

Set
Reps
Rest time
1
5 +
amrap
60 sec
2
5 +
amrap
60 sec
3
5 +
amrap
60 sec

Dips

3×5+

push-ups

Set
Reps
Rest time
1
5 +
amrap
60 sec
2
5 +
amrap
60 sec
3
5 +
amrap
60 sec

push-ups

3×5+

plank

Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec
3
60 sec
0 sec

plank

3×60 s

Sit ups

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

Sit ups

3×20

Week 2, 4, 6: Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

squat

3×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec
4
54% TM
80 lbs
10
240 sec
5
54% TM
80 lbs
10
240 sec
6
54% TM
80 lbs
10
240 sec
7
54% TM
80 lbs
10
240 sec
8
54% TM
80 lbs
10
240 sec
9
54% TM
80 lbs
10
240 sec
10
54% TM
80 lbs
10
240 sec

deadlift

10×10

Barbell Lunges

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

Barbell Lunges

3×10

Sit ups

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

Sit ups

3×20

Week 2, 4, 6: Day 2

Wide Grip Pull Up

Set
Reps
Rest time
1
3 +
amrap
240 sec
2
3 +
amrap
240 sec
3
3 +
amrap
240 sec
4
3 +
amrap
240 sec

Wide Grip Pull Up

4×3+

Close Grip Pull Up

Set
Reps
Rest time
1
3 +
amrap
0 sec
2
3 +
amrap
0 sec
3
3 +
amrap
0 sec
4
3 +
amrap
0 sec

Close Grip Pull Up

4×3+

Chinup

Set
Reps
Rest time
1
5 +
amrap
0 sec
2
5 +
amrap
0 sec
3
5 +
amrap
0 sec
4
5 +
amrap
0 sec

Chinup

4×5+

Neitral Grip Pull up

Set
Reps
Rest time
1
5 +
amrap
0 sec
2
5 +
amrap
0 sec
3
5 +
amrap
0 sec
4
5 +
amrap
0 sec

Neitral Grip Pull up

4×5+

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec
4
54% TM
80 lbs
10
240 sec

pendlay row

4×10

Clean pull

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

Clean pull

3×10

plank

Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec
3
60 sec
0 sec

plank

3×60 s

Sit ups

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

Sit ups

3×20

Week 2, 4, 6: Day 3

push press

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec
4
54% TM
80 lbs
10
240 sec
5
54% TM
80 lbs
10
240 sec
6
54% TM
80 lbs
10
240 sec
7
54% TM
80 lbs
10
240 sec
8
54% TM
80 lbs
10
240 sec
9
54% TM
80 lbs
10
240 sec
10
54% TM
80 lbs
10
240 sec

push press

10×10

lateral raise

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

lateral raise

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
240 sec
2
–
–
10
240 sec
3
–
–
10
240 sec
4
–
–
10
240 sec
5
–
–
10
240 sec

curl

5×10

Sit ups

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

Sit ups

3×20

Back Extension

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

Back Extension

3×20

Week 2, 4, 6: Day 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

bench press

3×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

close-grip bench press

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
54% TM
80 lbs
10
240 sec
2
54% TM
80 lbs
10
240 sec
3
54% TM
80 lbs
10
240 sec

incline bench press

3×10

Dips

Set
Reps
Rest time
1
5 +
amrap
240 sec
2
5 +
amrap
240 sec
3
3 +
amrap
240 sec

Dips

3 sets

push-ups

Set
Reps
Rest time
1
5
240 sec
2
5
240 sec
3
5
240 sec

push-ups

3×5

plank

Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec
3
60 sec
0 sec

plank

3×60 s

Sit ups

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

Sit ups

3×20

All weeks: Day 5-7 (Pick 1 or some)

Stairs/Hills

Set
Time
Rest time
1
1800 sec
0 sec

Stairs/Hills

1×1800 s

Basketball/Jog

Set
Time
Rest time
1
30 sec
100 sec

Basketball/Jog

1×30 s

Kettlebell Swings

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

Kettlebell Swings

3×100+

Kettlebell Iron Revival App

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Kettlebell Iron Revival App

1×5

Yoga/mobility

Set
Time
Rest time
1
30 sec
100 sec

Yoga/mobility

1×30 s

Walking Dog/LISS

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec

Walking Dog/LISS

1×5+