Workout Routine

Free

Julian 2-Tage

by Baer451

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Targeted muscles
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Workouts

Workout 1

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
8
60 sec
2
85% TM
130 lbs
4
120 sec
3
100% TM
150 lbs
6 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
100% TM
150 lbs
6
180 sec

hip thrust

4 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
85% TM
38 lbs
4
120 sec
3
100% TM
45 lbs
6 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Seated Leg Curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
85% TM
38 lbs
4
120 sec
3
100% TM
45 lbs
6 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

leg extension

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
4
120 sec
2
100% TM
150 lbs
6 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
3
100% TM
150 lbs
6
120 sec

Standing Calf Raise

3 sets

Smith Machine Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
8
60 sec
2
85% TM
130 lbs
4
120 sec
3
100% TM
150 lbs
6 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
100% TM
150 lbs
6
180 sec

Smith Machine Incline Bench Press

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
8
60 sec
2
85% TM
95 lbs
4
120 sec
3
100% TM
110 lbs
6 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
100% TM
110 lbs
6
180 sec

t-bar row

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
4
120 sec
2
100% TM
25 lbs
6 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs
3
100% TM
25 lbs
6
120 sec

lateral raise

3 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
4
120 sec
2
100% TM
25 lbs
6 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Preacher Curl

2 sets

Single Arm Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
4
120 sec
2
100% TM
45 lbs
6 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Single Arm Triceps Pushdown

2 sets

Workout 2

Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
8
60 sec
2
85% TM
130 lbs
4
120 sec
3
100% TM
150 lbs
6 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
100% TM
150 lbs
6
180 sec

Hyperextension

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
85% TM
38 lbs
4
120 sec
3
100% TM
45 lbs
6 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs
4
100% TM
45 lbs
6
180 sec

leg extension

4 sets

Single Leg Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
8
60 sec
2
85% TM
21 lbs
4
120 sec
3
100% TM
25 lbs
6 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Single Leg Calf Raise

3 sets

Steep Incline Press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
8
60 sec
2
85% TM
21 lbs
4
120 sec
3
100% TM
25 lbs
6 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs
4
100% TM
25 lbs
6
180 sec

Steep Incline Press

4 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
4
120 sec
2
100% TM
45 lbs
6 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Pec Deck

2 sets

Neutral Grip Pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
8
60 sec
2
85% TM
38 lbs
4
120 sec
3
100% TM
45 lbs
6 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
100% TM
45 lbs
6
180 sec

Neutral Grip Pulldown

4 sets

Tricep Crossbody Extension

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
4
120 sec
2
100% TM
45 lbs
6 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs
3
100% TM
45 lbs
6
120 sec

Tricep Crossbody Extension

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
4
120 sec
2
85% TM
130 lbs
6 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
3
100% TM
150 lbs
6
120 sec

preacher curl

3 sets