Workout Routine

Free

Essentials 3x

by daroobster

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Warm Up Structures

  • 3 Set warm up pyramid
    • 45% of Working Weight @ Same amt of working reps
    • 65% of Working Weight @ Less reps
    • 85% of Working Weight @ Even fewer reps
  • 2 Set warm up pyramid
    • 50% of Working Weight @ Same amt of working reps
    • 70% of Working Weight @ Less reps
  • 1 Set warm up pyramid
    • 60% of Working Weight @ Same amt of working reps
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Full Body: WKs 1-4

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
50 lbs
6
0 sec
2
65% TM
70 lbs
4
0 sec
3
85% TM
95 lbs
2
0 sec
4
100% TM
110 lbs
6
180 sec
5
–
–
10
180 sec

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

Hack squat

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
10
0 sec
2
70% TM
18 lbs
6
0 sec
3
100% TM
25 lbs
10
120 sec
4
100% TM
25 lbs
10
120 sec

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

incline bench press

4 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
0 sec
2
100% TM
45 lbs
12
90 sec

Hamstring Curl

2×12

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
12
0 sec
2
100% TM
110 lbs
12
90 sec
3
100% TM
110 lbs
12
90 sec

t-bar row

3×12

Freemotion Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
15
0 sec
2
100% TM
45 lbs
15
0 sec
3
50% TM
23 lbs
15
90 sec

Freemotion Cable Curl

3×15

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
15
0 sec
2
100% TM
45 lbs
15
0 sec
3
50% TM
23 lbs
15
90 sec

cable lateral raise

3×15

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
0 sec
2
50% TM
23 lbs
15
90 sec

Cable crunch

2×15

Upper: WKs 1-4

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
11 lbs
6
0 sec
2
65% TM
16 lbs
4
0 sec
3
85% TM
21 lbs
2
0 sec
4
100% TM
25 lbs
6
180 sec
5
–
–
10
180 sec

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

bench press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
12
0 sec
2
70% TM
31 lbs
8
0 sec
3
100% TM
45 lbs
12
120 sec
4
100% TM
45 lbs
12
120 sec

lat pulldown

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
12
0 sec
2
100% TM
25 lbs
12
120 sec
3
100% TM
25 lbs
12
120 sec

seated shoulder press

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
0 sec
2
100% TM
45 lbs
12
120 sec
3
100% TM
45 lbs
12
0 sec
4
50% TM
23 lbs
12
120 sec

seated cable row

4×12

Overhead Cable Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
15
0 sec
2
100% TM
45 lbs
15
0 sec
3
100% TM
45 lbs
15
0 sec

Overhead Cable Tricep Extension (Bar)

3×15

Cable EZ Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
15
0 sec
2
100% TM
45 lbs
15
90 sec
3
100% TM
45 lbs
15
90 sec

Cable EZ Curl

3×15

Lower: WKs 1-4

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
12
0 sec
2
70% TM
105 lbs
8
0 sec
3
100% TM
150 lbs
12
120 sec
4
100% TM
150 lbs
12
120 sec

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

romanian deadlift

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
12
0 sec
2
70% TM
75 lbs
8
0 sec
3
100% TM
110 lbs
12
120 sec
4
100% TM
110 lbs
12
120 sec
5
100% TM
110 lbs
12
120 sec

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

leg press

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
0 sec
2
100% TM
45 lbs
12
0 sec
3
50% TM
23 lbs
12
90 sec

leg extension

3×12

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
15
0 sec
2
100% TM
110 lbs
15
90 sec
3
100% TM
110 lbs
15
90 sec

Seated Calf Raise

3×15

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
15
0 sec
2
100% TM
45 lbs
15
90 sec
3
100% TM
45 lbs
15
90 sec

Cable crunch

3×15