Workout Routine

Free

Full Body (2/week)

by fabxc

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Targeted muscles
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Moderate
High
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Workouts

A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
120 sec
2
80% 1RM
120 lbs
8
120 sec
3
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

deadlift

3×8+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
120 sec
2
80% 1RM
120 lbs
8
120 sec
3
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

overhead press

3×8+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
90 sec
2
70% 1RM
18 lbs
12
90 sec
3
70% 1RM
18 lbs
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

bulgarian split squat

3×12+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
90 sec
2
70% 1RM
105 lbs
12
90 sec
3
70% 1RM
105 lbs
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

barbell row

3×12+

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

hanging leg raises

3×10+

diamond push-ups

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

diamond push-ups

3×12+

B

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
120 sec
2
80% 1RM
120 lbs
8
120 sec
3
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

front squat

3×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
120 sec
2
80% 1RM
120 lbs
8
120 sec
3
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

incline bench press

3×8+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
90 sec
2
70% 1RM
105 lbs
12
90 sec
3
70% 1RM
105 lbs
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

romanian deadlift

3×12+

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8 +
amrap
90 sec

chinup

3×8+

Band Face Pull

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Band Face Pull

3×10

Band Pull Apart

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Band Pull Apart

3×10