Workout Routine

Free

Grindset

by Tsuki

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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

Upper

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
8 +
amrap
100 sec
2
80% TM
18 lbs
8 +
amrap
100 sec
3
90% TM
20 lbs
8 +
amrap
100 sec
4
100% TM
23 lbs
8 +
amrap
100 sec

hammer curl

4×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
8 +
amrap
100 sec
2
90% TM
20 lbs
8 +
amrap
100 sec
3
100% TM
23 lbs
8 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

curl

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

tricep pushdown

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
10
100 sec
2
80% TM
110 lbs
10
100 sec
3
100% TM
135 lbs
5
100 sec
4
100% TM
135 lbs
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 10 lbs
2
100% TM
100 lbs
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 10 lbs
3
100% TM
100 lbs
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 10 lbs
4
100% TM
100 lbs
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 10 lbs

pullup

4×5+

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
5 +
amrap
150 sec
2
100% TM
100 lbs
5 +
amrap
150 sec
3
100% TM
100 lbs
5 +
amrap
150 sec
4
100% TM
100 lbs
5 +
amrap
150 sec

dip

4×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
10 +
amrap
100 sec
2
85% TM
34 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

lat pulldown

3 sets

Back 🔙

Wide Grip Cable Bar Row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
8 +
amrap
100 sec
2
85% TM
34 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec

Wide Grip Cable Bar Row

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
8 +
amrap
100 sec
2
85% TM
34 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec

lat pulldown

3×8+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
5 +
amrap
100 sec
2
100% TM
135 lbs
5 +
amrap
100 sec
3
100% TM
135 lbs
5 +
amrap
100 sec
4
100% TM
135 lbs
5 +
amrap
100 sec

romanian deadlift

4×5+

pullup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 10 lbs
2
100% TM
100 lbs
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 10 lbs
3
100% TM
100 lbs
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 10 lbs
4
100% TM
100 lbs
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 10 lbs

pullup

4×5+

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
5 +
amrap
150 sec
2
100% TM
100 lbs
5 +
amrap
150 sec
3
100% TM
100 lbs
5 +
amrap
150 sec
4
100% TM
100 lbs
5 +
amrap
150 sec

dip

4×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5 +
amrap
100 sec
2
90% TM
120 lbs
5 +
amrap
100 sec
3
100% TM
135 lbs
5 +
amrap
100 sec

barbell row

3×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
10 +
amrap
100 sec
2
80% TM
18 lbs
10 +
amrap
100 sec
3
100% TM
23 lbs
10 +
amrap
100 sec

lateral raise

3×10+

Lower

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

leg curl

4 sets

calf raise

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

calf raise

4×5

romanian deadlift

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

romanian deadlift

4×5

squat

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

squat

4×4

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
200 sec
2
–
–
20
200 sec

lunge

2×20

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
6
100 sec
3
70% 1RM
105 lbs
5
100 sec
4
70% 1RM
105 lbs
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 10 lbs.

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec

incline bench press

4 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Chest Press

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lateral raise

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

triceps pushdowns

4 sets

Pull

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
6
100 sec
3
–
–
7
100 sec
4
–
–
8
100 sec

hammer curl

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

barbell row

3×8

pullup

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

pullup

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

lat pulldown

2×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3×10

Legs

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

calf raise

4×15

seated curl

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

seated curl

4×5+

romanian deadlift

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

romanian deadlift

4×5

squat

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

squat

4×4

lunge

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

lunge

2×20