Workout Routine

Free

Full body - HIIT

by vetle

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Starting TM is 90% of 1RM.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Ikkje jødde bjønn

RDL

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

5 +

amrap

Prog. Overload

30 sec

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

Goblet squat

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

5 +

amrap

Prog. Overload

30 sec

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

reverse lunge

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

30 sec

85% 1RM

130 lbs

10 +

amrap

Prog. Overload

30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

hack squat

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

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

Shoulder press

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

10 +

amrap

30 sec

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

bent over row

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

10 +

amrap

30 sec

Æææ blaæksplut

Step back swings

Set

Intensity

Weight

Reps

Rest time

85% 1RM

28 lbs

30 sec

85% 1RM

28 lbs

30 sec

85% 1RM

28 lbs

30 sec

85% 1RM

28 lbs

30 sec

85% 1RM

28 lbs

20 +

amrap

Prog. Overload

30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 4 lbs

Extra 3+ reps, increase 1RM by 12 lbs

Step jump squats

Set

Reps

Rest time

0 sec

Swing annenhver arm

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

Step jump squats

Set

Reps

Rest time

0 sec

goblet squat

Set

Intensity

Weight

Reps

Rest time

85% 1RM

28 lbs

30 sec

85% 1RM

28 lbs

30 sec

85% 1RM

28 lbs

30 sec

85% 1RM

28 lbs

30 sec

85% 1RM

28 lbs

15 +

amrap

Prog. Overload

30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 4 lbs

Extra 3+ reps, increase 1RM by 12 lbs

Step jump squats

Set

Reps

Rest time

0 sec

clean and press

Set

Intensity

Weight

Reps

Rest time

85% 1RM

28 lbs

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

Step jump squats

Set

Reps

Rest time

0 sec

Snatch

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

Step jump squats

Set

Reps

Rest time

0 sec

Bent over row

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

30 sec

–

30 sec

–

30 sec

–

30 sec

Pushup kettlebell-drag

Set

Intensity

Weight

Reps

Rest time

–

30 sec

–

–

30 sec

–

30 sec

–

30 sec

–

–

Targeted muscles

Workouts

Ikkje jødde bjønn

RDL

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

RDL

5×5+

Goblet squat

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

Goblet squat

5×5+

reverse lunge

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

reverse lunge

5×10+

hack squat

Set

Intensity

Weight

Reps

Rest time

hack squat

5×5

Shoulder press

Set

Intensity

Weight

Reps

Rest time

Shoulder press

5×10+

bent over row

Set

Intensity

Weight

Reps

Rest time

bent over row

5×10+

Æææ blaæksplut

Step back swings

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

Step back swings

5×20+

Step jump squats

Set

Reps

Rest time

Step jump squats

1×10

Swing annenhver arm

Set

Intensity

Weight

Reps

Rest time

Swing annenhver arm

5×20

Step jump squats