Workout Routine

Free

Julls journey to tremendo tipazo

by alvirito

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

Workouts

Workout 1

hack squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
5
100 sec
2
65% TM
100 lbs
5
100 sec
3
75% TM
115 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
55% TM
85 lbs
10
100 sec
5
55% TM
85 lbs
10
100 sec

hack squat

5 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
5
100 sec
2
65% TM
16 lbs
5
100 sec
3
75% TM
19 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
55% TM
14 lbs
10
100 sec
5
55% TM
14 lbs
10
100 sec

Straight leg deadlift

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
5
100 sec
2
65% TM
16 lbs
5
100 sec
3
75% TM
19 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
55% TM
14 lbs
10
100 sec
5
55% TM
14 lbs
10
100 sec

curl

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
5
100 sec
2
65% TM
16 lbs
5
100 sec
3
75% TM
19 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
55% TM
14 lbs
10
100 sec
5
55% TM
14 lbs
10
100 sec

bench press

5 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abs

1×5

Workout 2

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
5
100 sec
2
65% TM
100 lbs
5
100 sec
3
75% TM
115 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
55% TM
85 lbs
10
100 sec
5
55% TM
85 lbs
10
100 sec

hip thrust

5 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
5
100 sec
2
65% TM
16 lbs
5
100 sec
3
75% TM
19 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
55% TM
14 lbs
10
100 sec
5
55% TM
14 lbs
10
100 sec

overhead triceps extensions

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
5
100 sec
2
65% TM
29 lbs
5
100 sec
3
75% TM
34 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
55% TM
25 lbs
10
100 sec
5
55% TM
25 lbs
10
100 sec

seated cable row

5 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
5
100 sec
2
65% TM
29 lbs
5
100 sec
3
75% TM
34 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 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
55% TM
25 lbs
5
100 sec
5
55% TM
25 lbs
5
100 sec

side lateral raise

5×5

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abs

1×5