Workout Routine

Free

Glenns Strength and Physique Progression

by gchambe

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Will be a six week cycle. Build in progress.

Starting TM is 60% of 1RM.

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

Workouts

Max Effort Upper Body (Week 1)

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
90 lbs
1
100 sec
2
80% TM
70 lbs
2
100 sec
3
80% TM
70 lbs
2
100 sec

close-grip bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

bench press

3×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

triceps extension

3×12

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec
5
–
–
12
120 sec
6
–
–
12
120 sec

single arm row

6×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3×15

Max Effort Lower Body (Week 1)

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
70 lbs
4
100 sec
2
85% TM
75 lbs
3
120 sec
3
90% TM
80 lbs
2
120 sec

front squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
95% TM
85 lbs
2
120 sec

deadlift

1×2

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

Hamstring Curl

5×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

leg extension

5×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

calf raise

3×20

Dynamic Upper Body (Week 1)

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
55 lbs
3
100 sec
2
60% TM
55 lbs
3
100 sec
3
60% TM
55 lbs
3
100 sec
4
60% TM
55 lbs
3
100 sec
5
60% TM
55 lbs
3
100 sec
6
60% TM
55 lbs
3
100 sec
7
60% TM
55 lbs
3
100 sec
8
60% TM
55 lbs
3
100 sec
9
60% TM
55 lbs
3
100 sec
10
60% TM
55 lbs
3
100 sec

bench press

10×3

Standing Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Standing Shoulder Press

3×5

Pull Ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec
5
10 +
amrap
100 sec

Pull Ups

5×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

lateral raise

3×20

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

reverse curl

3×12

Dynamic Lower Body Week 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
55 lbs
5
100 sec
2
60% TM
55 lbs
5
100 sec
3
60% TM
55 lbs
5
100 sec
4
60% TM
55 lbs
5
100 sec
5
60% TM
55 lbs
5
100 sec

squat

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
55 lbs
5
100 sec
2
60% TM
55 lbs
5
100 sec
3
60% TM
55 lbs
5
100 sec
4
60% TM
55 lbs
5
100 sec
5
60% TM
55 lbs
5
100 sec

deadlift

5×5

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Leg Extension

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

leg curl

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

calf raise

3×15

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3×20