Workout Routine

Free

Full body, base

by spafil

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Push, Pull, Legs x 2 + Core

Starting TM is 80% of 1RM.

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

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
10
100 sec
2
60% TM
70 lbs
5
100 sec
3
80% TM
95 lbs
3
100 sec
4
80% TM
95 lbs
3 +
amrap
Prog. Overload
100 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 10 %

bench press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
10
100 sec
2
60% TM
70 lbs
5
100 sec
3
80% TM
95 lbs
3
100 sec
4
80% TM
95 lbs
3 +
amrap
Prog. Overload
100 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 10 %

barbell row

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
10
100 sec
2
60% TM
70 lbs
5
100 sec
3
80% TM
95 lbs
3
100 sec
4
80% TM
95 lbs
3 +
amrap
Prog. Overload
100 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 10 %

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
10
100 sec
2
60% TM
70 lbs
5
100 sec
3
80% TM
95 lbs
3
100 sec
4
80% TM
95 lbs
3 +
amrap
Prog. Overload
100 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 10 %

overhead press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec

pullup

4×0+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
10
100 sec
2
60% TM
70 lbs
5
100 sec
3
80% TM
95 lbs
3
100 sec
4
80% TM
95 lbs
3 +
amrap
Prog. Overload
100 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 10 %

deadlift

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
40% TM
14 lbs
10
100 sec
2
60% TM
22 lbs
5
100 sec
3
80% TM
29 lbs
3
100 sec
4
80% TM
29 lbs
3 +
amrap
Prog. Overload
100 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Cable crunch

4 sets