Workout Routine

Free

Full Body (2/week, lower leg reps)

by fabxc

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Starting TM is 95% of 1RM.

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

Workouts

A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
94% TM
135 lbs
3
120 sec
2
94% TM
135 lbs
3
120 sec
3
94% TM
135 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

3×3+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
89% TM
125 lbs
5
120 sec
2
89% TM
125 lbs
5
120 sec
3
89% TM
125 lbs
5 +
amrap
Prog. Overload
120 sec

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

overhead press

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
89% TM
125 lbs
5
90 sec
2
89% TM
125 lbs
5
90 sec
3
89% TM
125 lbs
5 +
amrap
Prog. Overload
90 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

barbell row

3×5+

Bulgarian Split Squats

Set
Intensity
Weight
Reps
Rest time
1
89% TM
125 lbs
5
90 sec
2
89% TM
125 lbs
5
90 sec
3
89% TM
125 lbs
5 +
amrap
Prog. Overload
90 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

Bulgarian Split Squats

3×5+

hanging leg raises

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

hanging leg raises

3×8+

Band Pull Apart

Set
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec

Band Pull Apart

3×12

B

squat

Set
Intensity
Weight
Reps
Rest time
1
94% TM
135 lbs
3
120 sec
2
94% TM
135 lbs
3
120 sec
3
94% TM
135 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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 %

squat

3×3+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
89% TM
125 lbs
5
120 sec
2
89% TM
125 lbs
5
120 sec
3
89% TM
125 lbs
5 +
amrap
Prog. Overload
120 sec

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

incline bench press

3×5+

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7 +
amrap
90 sec

chinup

4×7+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
89% TM
125 lbs
5
90 sec
2
89% TM
125 lbs
5
90 sec
3
89% TM
125 lbs
5 +
amrap
Prog. Overload
90 sec

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

romanian deadlift

3×5+

ab wheel

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

ab wheel

3×8+

Band Face Pull

Set
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec

Band Face Pull

3×12