Workout Routine

Free

Juggernaut 8s 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
65% TM
90 lbs
8
120 sec
2
65% TM
90 lbs
8
120 sec
3
65% TM
90 lbs
8
120 sec
4
65% TM
90 lbs
8
120 sec
5
65% TM
90 lbs
8 +
amrap
120 sec

bench press

5×8+

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
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

3×8+

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
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

3×8+

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
65% TM
90 lbs
5
75 sec
2
65% TM
90 lbs
5
75 sec
3
65% TM
90 lbs
5
75 sec
4
65% TM
90 lbs
5
75 sec
5
65% TM
90 lbs
5
75 sec
6
65% TM
90 lbs
5
75 sec
7
65% TM
90 lbs
5
75 sec
8
65% TM
90 lbs
5 +
amrap
75 sec

squat

8×5+

Back Extension

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

Back Extension

3×8+

adductor machine

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

adductor machine

3×8+

Crunches

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

Crunches

3×15+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
100 sec
2
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 4+ reps, increase TM by 11 lbs

leg extension

2×8+

Accumulation OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
120 sec
2
65% TM
90 lbs
8
120 sec
3
65% TM
90 lbs
8
120 sec
4
65% TM
90 lbs
8
120 sec
5
65% TM
90 lbs
8 +
amrap
120 sec

overhead press

5×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
90 sec
2
100% TM
41 lbs
8 +
amrap
90 sec
3
100% TM
41 lbs
8 +
amrap
90 sec
4
100% TM
41 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 11 lbs

lat pulldown

4×8+

lateral raise

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
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 4 lbs

lateral raise

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
8 +
amrap
90 sec
2
100% TM
23 lbs
8 +
amrap
90 sec
3
100% TM
23 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 11 lbs

curl

3×8+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
12 +
amrap
90 sec
2
100% TM
41 lbs
12 +
amrap
90 sec
3
100% TM
41 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

triceps pushdowns

3×12+

Accumulation Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
75 sec
2
65% TM
90 lbs
5
75 sec
3
65% TM
90 lbs
5
75 sec
4
65% TM
90 lbs
5
75 sec
5
65% TM
90 lbs
5
75 sec
6
65% TM
90 lbs
5
75 sec
7
65% TM
90 lbs
5
75 sec
8
65% TM
90 lbs
5 +
amrap
75 sec

deadlift

8×5+

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
5 +
amrap
120 sec
2
100% TM
100 lbs
5 +
amrap
120 sec
3
100% TM
100 lbs
5 +
amrap
Prog. Overload
120 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
90 sec
2
100% TM
41 lbs
8 +
amrap
90 sec
3
100% TM
41 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 11 lbs

abductor machine

3×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8 +
amrap
90 sec
2
100% TM
41 lbs
8 +
amrap
90 sec
3
100% TM
41 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 11 lbs

leg curl

3×8+

Crunches

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

Crunches

3×15+

Intensification Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
3
90 sec
2
68% TM
90 lbs
3
90 sec
3
73% TM
100 lbs
8
120 sec
4
73% TM
100 lbs
8
120 sec
5
73% TM
100 lbs
8 +
amrap
120 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
73% TM
100 lbs
3
115 sec
2
73% TM
100 lbs
3
115 sec
3
73% TM
100 lbs
3
115 sec
4
73% TM
100 lbs
3
115 sec
5
73% TM
100 lbs
3
115 sec
6
73% TM
100 lbs
3
115 sec
7
73% TM
100 lbs
3
115 sec
8
73% TM
100 lbs
3 +
amrap
115 sec

squat

8×3+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
8 +
amrap
100 sec
2
100% TM
100 lbs
8 +
amrap
100 sec
3
100% TM
100 lbs
8 +
amrap
100 sec
4
100% TM
100 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 4+ reps, increase TM by 10 lbs

Back Extension

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 4+ 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+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
41 lbs
8
100 sec
2
100% TM
41 lbs
8
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 4+ reps, increase TM by 11 lbs

leg extension

3×8+

Intensification OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
3
100 sec
2
68% TM
90 lbs
3
100 sec
3
73% TM
100 lbs
8
120 sec
4
73% TM
100 lbs
8
120 sec
5
73% TM
100 lbs
8 +
amrap
120 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
73% TM
100 lbs
3
115 sec
2
73% TM
100 lbs
3
115 sec
3
73% TM
100 lbs
3
115 sec
4
73% TM
100 lbs
3
115 sec
5
73% TM
100 lbs
3
114 sec
6
73% TM
100 lbs
3
115 sec
7
73% TM
100 lbs
3
115 sec
8
73% TM
100 lbs
3
115 sec

deadlift

8×3

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
2
120 sec
4
75% TM
100 lbs
1
120 sec
5
80% TM
110 lbs
8 +
amrap
120 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 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
2
100 sec
4
75% TM
100 lbs
1
100 sec
5
80% TM
110 lbs
8 +
amrap
100 sec

squat

5 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
2
100 sec
4
75% TM
100 lbs
1
100 sec
5
80% TM
110 lbs
8 +
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 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
2
100 sec
4
75% TM
100 lbs
1
100 sec
5
80% TM
110 lbs
8 +
amrap
100 sec

deadlift

5 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+