Workout Routine

Free

Gym Time

by IndieCatMan

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

Workouts

Rack Day

Stretch

Set
Time
Rest time
1
300 sec
0 sec

Stretch

1×300 s

Cardio

Set
Time
Rest time
1
600 sec
100 sec

Cardio

1×600 s

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
65% TM
100 lbs
5
100 sec
5
65% TM
100 lbs
5
100 sec

bench press

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
65% TM
100 lbs
5
100 sec
5
65% TM
100 lbs
5
100 sec

squat

5×5

Arms

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
5
100 sec
2
75% TM
34 lbs
5
100 sec
3
85% TM
38 lbs
5 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
65% TM
29 lbs
5
100 sec
5
65% TM
29 lbs
5
100 sec

Chest Press

5×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
5
100 sec
2
75% TM
34 lbs
5
100 sec
3
85% TM
38 lbs
5 +
amrap
Prog. Overload
100 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
65% TM
29 lbs
5
100 sec
5
65% TM
29 lbs
5
100 sec

lat pulldown

5×5

Stretch

Set
Time
Rest time
1
300 sec
0 sec

Stretch

1×300 s

Cardio

Set
Time
Rest time
1
600 sec
100 sec

Cardio

1×600 s

Run Day

Stretch

Set
Time
Rest time
1
300 sec
0 sec

Stretch

1×300 s

Cardio

Set
Time
Rest time
1
900 sec
60 sec
2
900 sec
300 sec

Cardio

2×900 s

Cable crunch

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

Cable crunch

5×5

mountain climbers

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

mountain climbers

5×10

dead bugs

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10
60 sec

dead bugs

5×10

Bicycle Twists

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

Bicycle Twists

5×10

30 min Circuits

Stretch

Set
Time
Rest time
1
300 sec
0 sec

Stretch

1×300 s

Cardio

Set
Time
Rest time
1
600 sec
100 sec

Cardio

1×600 s

Circuits

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

Circuits

1×5

Pull-ups

close grip pull up

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

close grip pull up

5×5

pullup

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

pullup

5×5