Workout Routine

Free

Full body, progressive sets

by spafil

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Sets of 10-15 reps increasing in weight with minimal rest between sets. Minimum weigth is an empty bar. +10-20kg for Squat and Deadlift, +5-10kg for Upper body. When failing to reach 10 reps, change excercise. 3-5 minutes rest between excercises.

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

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
60 lbs
15
100 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

1×15

bent over row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
60 lbs
15
100 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bent over row

1×15

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
60 lbs
15
100 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

1×15

Behind-the-Neck Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
60 lbs
15
100 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Behind-the-Neck Press

1×15

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+

deficit deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
60 lbs
15
100 sec

deficit deadlift

1×15

ab wheel

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

ab wheel

4×0+