Workout Routine

Free

Ivysaur Intermediate

by Grasshopper

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

Workouts

Workout 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
100 sec
2
85% 1RM
130 lbs
4
100 sec
3
85% 1RM
130 lbs
4
100 sec
4
85% 1RM
130 lbs
4
100 sec

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

deadlift

4×4

chinup

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
8
100 sec
2
75% 1RM
85 lbs
8
100 sec
3
75% 1RM
85 lbs
8
100 sec
4
75% 1RM
85 lbs
8
100 sec

chinup

4×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
100 sec
2
85% 1RM
130 lbs
4
100 sec
3
85% 1RM
130 lbs
4
100 sec

barbell row

3×4

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12 +
amrap
100 sec
2
65% 1RM
16 lbs
12 +
amrap
100 sec
3
65% 1RM
16 lbs
12 +
amrap
100 sec

curl

3×12+

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
100 sec
2
85% 1RM
130 lbs
4
100 sec
3
85% 1RM
130 lbs
4
100 sec

bench press

3×4

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
100 sec
2
75% 1RM
19 lbs
8
100 sec
3
75% 1RM
19 lbs
8
100 sec

incline bench press

3×8

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12 +
amrap
100 sec
2
65% 1RM
16 lbs
12 +
amrap
100 sec
3
65% 1RM
16 lbs
12 +
amrap
100 sec

fly

3×12+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12 +
amrap
100 sec
2
65% 1RM
29 lbs
12 +
amrap
100 sec
3
65% 1RM
29 lbs
12 +
amrap
100 sec

triceps extension

3×12+

Workout 3

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
4
100 sec
2
85% 1RM
130 lbs
4
100 sec
3
85% 1RM
130 lbs
4
100 sec
4
85% 1RM
130 lbs
4
100 sec

squat

4×4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec

overhead press

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12 +
amrap
100 sec
2
65% 1RM
100 lbs
12 +
amrap
100 sec
3
65% 1RM
100 lbs
12 +
amrap
100 sec

calf raise

3×12+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12 +
amrap
100 sec
2
65% 1RM
16 lbs
12 +
amrap
100 sec
3
65% 1RM
16 lbs
12 +
amrap
100 sec

rear delt fly

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12 +
amrap
100 sec
2
65% 1RM
16 lbs
12 +
amrap
100 sec
3
65% 1RM
16 lbs
12 +
amrap
100 sec

lateral raise

3×12+

Workout 4

chinup

Set
Intensity
Weight
Reps
Rest time
1
85% TM
95 lbs
4
100 sec
2
85% TM
95 lbs
4
100 sec
3
85% 1RM
95 lbs
4
100 sec

chinup

3×4

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec

bench press

3×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec

barbell row

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
4
100 sec
2
85% 1RM
21 lbs
4
100 sec
3
85% 1RM
21 lbs
4
100 sec

incline bench press

3×4

Workout 5

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec
4
75% 1RM
115 lbs
8
100 sec

squat

4×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
100 sec
2
85% 1RM
130 lbs
4
100 sec
3
85% 1RM
130 lbs
4
100 sec

overhead press

3×4

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12 +
amrap
100 sec
2
65% 1RM
100 lbs
12 +
amrap
100 sec
3
65% 1RM
100 lbs
12 +
amrap
100 sec

calf raise

3×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12 +
amrap
100 sec
2
65% 1RM
16 lbs
12 +
amrap
100 sec
3
65% 1RM
16 lbs
12 +
amrap
100 sec

hammer curl

3×12+