Workout Routine

Free

JTs Weekly 5x5

by chocthunder

Created from a mix of ChatGPT and personal experience, this should give the optimal workout schedule for progressive overload on a resident's schedule

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Push Focus

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

8 +

amrap

100 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

8 +

amrap

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

8 +

amrap

100 sec

Chest Fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

8 +

amrap

100 sec

pullovers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

8 +

amrap

100 sec

Pull Day

deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

Legs

front squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

8 +

amrap

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

8 +

amrap

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

leg press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

Workout 4

power clean

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

8 +

amrap

100 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

farmer's carry

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

Dips

Set

Reps

Rest time

100 sec

10 +

amrap

100 sec

JTs Weekly 5x5

Targeted muscles

Workouts

Push Focus

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

4×8+

overhead press

Set

Intensity

Weight

Reps

Rest time

overhead press

4×8+

incline bench press

Set

Intensity

Weight

Reps

Rest time

incline bench press

4×8+

Chest Fly

Set

Intensity

Weight

Reps

Rest time

Chest Fly

4×8+

pullovers

Set

Intensity

Weight

Reps

Rest time

pullovers

4×8+

Pull Day

deadlift

Set

Intensity

Weight

Reps

Rest time

deadlift

4×10+

dumbbell row

Set

Intensity

Weight

Reps

Rest time

dumbbell row

4×10+

lat pulldown

Set

Intensity

Weight

Reps

Rest time

lat pulldown

4×10+

curl

Set

Intensity

Weight

Reps

Rest time

curl

4×10+

rear delt fly

Set

Intensity