Workout Routine

Free

Juggernaut 10s Wave IL

by AFenn1291

Download free Hardy app

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

Accumulation Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
10
60 sec
2
60% TM
80 lbs
10
60 sec
3
60% TM
80 lbs
10
60 sec
4
60% TM
80 lbs
10
60 sec
5
60% TM
80 lbs
10 +
amrap
60 sec

bench press

5×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

lat pulldown

4×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
8 +
amrap
100 sec
2
100% TM
23 lbs
8 +
amrap
100 sec
3
100% TM
23 lbs
8 +
amrap
100 sec
4
100% TM
23 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 4 lbs

curl

4×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 6 lbs

tricep pushdown

4×8+

upright row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
8 +
amrap
100 sec
2
100% TM
135 lbs
8 +
amrap
100 sec
3
100% TM
135 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 lbs

upright row

3×8+

Accumulation Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
60 sec
2
60% TM
80 lbs
5
60 sec
3
60% TM
80 lbs
5
60 sec
4
60% TM
80 lbs
5
60 sec
5
60% TM
80 lbs
5
60 sec
6
60% TM
80 lbs
5
60 sec
7
60% TM
80 lbs
5
60 sec
8
60% TM
80 lbs
5
60 sec
9
60% TM
80 lbs
5
60 sec
10
60% TM
80 lbs
5 +
amrap
60 sec

squat

10×5+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
6 +
amrap
90 sec
2
100% TM
23 lbs
6 +
amrap
90 sec
3
100% TM
23 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 4 lbs

bulgarian split squat

3×6+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
8 +
amrap
90 sec
2
100% TM
135 lbs
8 +
amrap
90 sec
3
100% TM
135 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 20 lbs

hip thrust

3×8+

hanging leg raises

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

hanging leg raises

4×10+

Accumulation OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
60 sec
2
60% TM
80 lbs
5
60 sec
3
60% TM
80 lbs
5
60 sec
4
60% TM
80 lbs
5
60 sec
5
60% TM
80 lbs
5
60 sec
6
60% TM
80 lbs
5
60 sec
7
60% TM
80 lbs
5
60 sec
8
60% TM
80 lbs
5
60 sec
9
60% TM
80 lbs
5
60 sec
10
60% TM
80 lbs
5 +
amrap
60 sec

overhead press

10×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
8 +
amrap
90 sec
2
100% TM
135 lbs
8 +
amrap
90 sec
3
100% TM
135 lbs
8 +
amrap
90 sec
4
100% TM
135 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 10 lbs

barbell row

4×8+

Seated dumbbell power cleans

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10 +
amrap
90 sec
2
100% TM
23 lbs
10 +
amrap
90 sec
3
100% TM
23 lbs
10 +
amrap
90 sec
4
100% TM
23 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

Seated dumbbell power cleans

4×10+

shrug

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
8 +
amrap
90 sec
2
100% TM
135 lbs
8 +
amrap
90 sec
3
100% TM
135 lbs
8 +
amrap
90 sec
4
100% TM
135 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 10 lbs

shrug

4×8+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
12 +
amrap
90 sec
2
100% TM
23 lbs
12 +
amrap
90 sec
3
100% TM
23 lbs
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 8+ reps, increase TM by 4 lbs

seated incline curl

3×12+

Accumulation Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
60 sec
2
60% TM
80 lbs
5
60 sec
3
60% TM
80 lbs
5
60 sec
4
60% TM
80 lbs
5
60 sec
5
60% TM
80 lbs
5
60 sec
6
60% TM
80 lbs
5
60 sec
7
60% TM
80 lbs
5
60 sec
8
60% TM
80 lbs
5
60 sec
9
60% TM
80 lbs
5
60 sec
10
60% TM
80 lbs
5 +
amrap
60 sec

deadlift

10×5+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
90 sec
2
100% TM
41 lbs
10 +
amrap
90 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

leg extension

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
10 +
amrap
90 sec
2
100% TM
41 lbs
10 +
amrap
90 sec
3
100% TM
41 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

leg curl

3×10+

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
90 sec
2
10 +
amrap
90 sec
3
10 +
amrap
90 sec

hanging leg raises

3×10+

Intensification Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
75 lbs
5
90 sec
2
63% TM
85 lbs
5
90 sec
3
68% TM
90 lbs
10
90 sec
4
68% TM
90 lbs
10
90 sec
5
68% TM
90 lbs
10 +
amrap
90 sec

bench press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

lat pulldown

4×8+

Seated dumbbell power cleans

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

Seated dumbbell power cleans

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
8 +
amrap
100 sec
2
100% TM
23 lbs
8 +
amrap
100 sec
3
100% TM
23 lbs
8 +
amrap
100 sec
4
100% TM
23 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 4 lbs

curl

4×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

tricep pushdown

4×8+

Intensification Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
68% TM
90 lbs
3
90 sec
2
68% TM
90 lbs
3
90 sec
3
68% TM
90 lbs
3
90 sec
4
68% TM
90 lbs
3
90 sec
5
68% TM
90 lbs
3
90 sec
6
68% TM
90 lbs
3
90 sec
7
68% TM
90 lbs
3
90 sec
8
68% TM
90 lbs
3
90 sec
9
68% TM
90 lbs
3
90 sec
10
68% TM
90 lbs
3 +
amrap
90 sec

squat

10×3+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
8 +
amrap
100 sec
2
100% TM
135 lbs
8 +
amrap
100 sec
3
100% TM
135 lbs
8 +
amrap
100 sec
4
100% TM
135 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 10 lbs

hip thrust

4×8+

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

adductor machine

4×8+

Crunches

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

Crunches

3×20+

Intensification OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
75 lbs
5
100 sec
2
63% TM
85 lbs
5
100 sec
3
68% TM
90 lbs
10
100 sec
4
68% TM
90 lbs
10
100 sec
5
68% TM
90 lbs
10 +
amrap
100 sec

overhead press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

lat pulldown

4×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15 +
amrap
100 sec
2
100% TM
23 lbs
15 +
amrap
100 sec
3
100% TM
23 lbs
15 +
amrap
100 sec
4
100% TM
23 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 4 lbs

lateral raise

4×15+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
8 +
amrap
100 sec
2
100% TM
23 lbs
8 +
amrap
100 sec
3
100% TM
23 lbs
8 +
amrap
100 sec
4
100% TM
23 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 lbs

curl

4×8+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 6 lbs

triceps pushdowns

4×8+

Intensification Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
68% TM
90 lbs
3
90 sec
2
68% TM
90 lbs
3
90 sec
3
68% TM
90 lbs
3
90 sec
4
68% TM
90 lbs
3
90 sec
5
68% TM
90 lbs
3
90 sec
6
68% TM
90 lbs
3
90 sec
7
68% TM
90 lbs
3
90 sec
8
68% TM
90 lbs
3
90 sec
9
68% TM
90 lbs
3
90 sec
10
68% TM
90 lbs
3
90 sec

deadlift

10×3

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
5 +
amrap
100 sec
2
100% TM
100 lbs
5 +
amrap
100 sec
3
100% TM
100 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 3+ reps, increase TM by 10 lbs

leg press

3×5+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

abductor machine

4×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

leg curl

3×8+

Crunches

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

Crunches

3×15+

Realization Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
120 sec
2
60% TM
80 lbs
3
120 sec
3
70% TM
95 lbs
1
120 sec
4
75% TM
100 lbs
10 +
amrap
120 sec

bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

lat pulldown

4×8+

Seated dumbbell power cleans

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

Seated dumbbell power cleans

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
8 +
amrap
100 sec
2
100% TM
23 lbs
8 +
amrap
100 sec
3
100% TM
23 lbs
8 +
amrap
100 sec
4
100% TM
23 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 4 lbs

curl

4×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 6 lbs

tricep pushdown

4×8+

Realization Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
60% TM
80 lbs
3
100 sec
3
70% TM
95 lbs
1
100 sec
4
75% TM
100 lbs
10 +
amrap
100 sec

squat

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

leg curl

3×8+

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

adductor machine

4×8+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

abductor machine

4×8+

Crunches

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

Crunches

3×15+

Realization OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
60% TM
80 lbs
3
100 sec
3
70% TM
95 lbs
1
100 sec
4
75% TM
100 lbs
10 +
amrap
100 sec

overhead press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

lat pulldown

4×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
15 +
amrap
100 sec
2
100% TM
23 lbs
15 +
amrap
100 sec
3
100% TM
23 lbs
15 +
amrap
100 sec
4
100% TM
23 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 4 lbs

lateral raise

4×15+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
8 +
amrap
100 sec
2
100% TM
23 lbs
8 +
amrap
100 sec
3
100% TM
23 lbs
8 +
amrap
100 sec
4
100% TM
23 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 4 lbs

curl

4×8+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

triceps pushdowns

4×8+

Realization

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
60% TM
80 lbs
3
100 sec
3
70% TM
95 lbs
1
100 sec
4
75% TM
100 lbs
10 +
amrap
100 sec

deadlift

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
5 +
amrap
100 sec
2
100% TM
100 lbs
5 +
amrap
100 sec
3
100% TM
100 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 3+ reps, increase TM by 20 lbs

leg press

3×5+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
100 sec
4
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

abductor machine

4×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

leg curl

3×8+

Ab Machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
100% TM
41 lbs
8 +
amrap
100 sec
3
100% TM
41 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

Ab Machine

3×8+