Workout Routine

Free

Ivysaur

by Miiku

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Oikea Ivysaus

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

Treeni 1, viikko 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
150 sec
2
80% TM
110 lbs
4
150 sec
3
80% TM
110 lbs
4
150 sec
4
80% TM
110 lbs
4
150 sec

bench press

4×4

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

squat

4×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

overhead press

4×8

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% TM
70 lbs
8
150 sec
2
70% TM
70 lbs
8
150 sec
3
70% TM
70 lbs
8
150 sec
4
70% TM
70 lbs
8
150 sec

chinup

4×8

Treeni 2, viikko 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

bench press

4×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
150 sec
2
80% TM
110 lbs
4
150 sec
3
80% TM
110 lbs
4
150 sec
4
80% TM
110 lbs
4
150 sec

deadlift

4×4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
150 sec
2
80% TM
110 lbs
4
150 sec
3
80% TM
110 lbs
4
150 sec
4
80% TM
110 lbs
4
150 sec

overhead press

4×4

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

barbell row

4×8

Treeni 3, viikko 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
150 sec
2
80% TM
110 lbs
4
150 sec
3
80% TM
110 lbs
4
150 sec
4
80% TM
110 lbs
4
150 sec

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

bench press

4×4

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
150 sec
2
80% TM
110 lbs
4
150 sec
3
80% TM
110 lbs
4
150 sec
4
80% TM
110 lbs
4
150 sec

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

squat

4×4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

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

overhead press

4×8

chinup

Set
Intensity
Weight
Reps
Rest time
1
80% TM
80 lbs
4
150 sec
2
80% TM
80 lbs
4
150 sec
3
80% TM
80 lbs
4
150 sec
4
80% TM
80 lbs
4
150 sec

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

chinup

4×4

Treeni 1, viikko 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

bench press

4×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

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

deadlift

4×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
150 sec
2
80% TM
110 lbs
4
150 sec
3
80% TM
110 lbs
4
150 sec
4
80% TM
110 lbs
4
150 sec

overhead press

4×4

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
150 sec
2
80% TM
110 lbs
4
150 sec
3
80% TM
110 lbs
4
150 sec
4
80% TM
110 lbs
4
150 sec

barbell row

4×4

Treeni 2, viikko 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
150 sec
2
80% TM
110 lbs
4
150 sec
3
80% TM
110 lbs
4
150 sec
4
80% TM
110 lbs
4
150 sec

bench press

4×4

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

squat

4×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

overhead press

4×8

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% TM
70 lbs
8
150 sec
2
70% TM
70 lbs
8
150 sec
3
70% TM
70 lbs
8
150 sec
4
70% TM
70 lbs
8
150 sec

chinup

4×8

Treeni 3, viikko 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

bench press

4×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
150 sec
2
80% TM
110 lbs
4
150 sec
3
80% TM
110 lbs
4
150 sec
4
80% TM
110 lbs
4
150 sec

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

deadlift

4×4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
150 sec
2
80% TM
110 lbs
4
150 sec
3
80% TM
110 lbs
4
150 sec
4
80% TM
110 lbs
4
150 sec

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

overhead press

4×4

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
150 sec
2
70% TM
95 lbs
8
150 sec
3
70% TM
95 lbs
8
150 sec
4
70% TM
95 lbs
8
150 sec

barbell row

4×8