Workout Routine

Free

HTK | Week 6

by Alex0swald

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Starting TM is 65% of 1RM.

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

Workouts

Upper (Chest / Back / Biceps)

Plate Press

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

Plate Press

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8 +
amrap
90 sec
4
–
–
14
90 sec
5
–
–
14
90 sec

bench press

5 sets

Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
16
90 sec
2
80% 1RM
20 lbs
16
90 sec
3
85% 1RM
21 lbs
16
90 sec

Incline Fly

3×16

Peck Fly

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
12
90 sec
2
85% 1RM
38 lbs
12
90 sec
3
85% 1RM
38 lbs
12
90 sec
4
85% TM
25 lbs
12 +
amrap
90 sec

Peck Fly

4×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
24
100 sec

seated cable row

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
15
90 sec
2
70% 1RM
105 lbs
15
90 sec
3
75% 1RM
115 lbs
15
90 sec

preacher curl

3×15

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
100 sec
2
70% 1RM
105 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
90% 1RM
135 lbs
5
100 sec
6
95% 1RM
145 lbs
5
100 sec
7
95% 1RM
145 lbs
5
100 sec

squat

7 sets

Upper (Shoulders / Triceps / Strength / Size)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
90 sec
2
70% 1RM
105 lbs
8
90 sec
3
80% 1RM
120 lbs
8
90 sec
4
95% 1RM
145 lbs
8
90 sec
5
95% 1RM
145 lbs
8
90 sec
6
95% 1RM
145 lbs
8
90 sec
7
85% 1RM
130 lbs
12
90 sec
8
85% 1RM
130 lbs
12
90 sec

overhead press

8 sets

Single Arm Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Single Arm Overhead Press

2×12

3-Way Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
24
90 sec
2
85% 1RM
21 lbs
24
90 sec
3
85% 1RM
21 lbs
24
90 sec

3-Way Delt Raise

3×24

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
90 sec
2
75% 1RM
115 lbs
12
90 sec
3
85% 1RM
130 lbs
12
90 sec

skull crushers

3×12

close-grip bench press

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

close-grip bench press

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
90 sec
2
75% 1RM
115 lbs
5
90 sec
3
85% 1RM
130 lbs
5
90 sec
4
95% 1RM
145 lbs
1 +
amrap
90 sec
5
95% 1RM
145 lbs
1 +
amrap
90 sec

deadlift

5 sets

Cable Rope Hammer Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec

Cable Rope Hammer Curls

3×24