Workout Routine

Free

KKH BBB

by Khawley

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

Workouts

Week 1 OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
75% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec
4
70% 1RM
75 lbs
5
100 sec
5
70% 1RM
75 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

chinup

5×5+

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
10
100 sec
2
55% 1RM
25 lbs
10
100 sec
3
55% 1RM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 lbs.

cable crossover

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
10
100 sec
2
55% 1RM
25 lbs
10
100 sec
3
55% 1RM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 6 lbs

leg extension

3×10+

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Abs

3×5

Week 1 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
75% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

deadlift

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec
4
70% 1RM
75 lbs
5
100 sec
5
70% 1RM
75 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

chinup

5×5+

dip

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
10
100 sec
2
55% 1RM
60 lbs
10
100 sec
3
55% 1RM
60 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

dip

3×10+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10 +
amrap
100 sec

barbell row

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
100 sec
2
55% 1RM
85 lbs
12
100 sec
3
55% 1RM
85 lbs
12
100 sec

calf raise

3×12

Week1 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
75% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

bench press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec
4
70% 1RM
75 lbs
5
100 sec
5
70% 1RM
75 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

chinup

5×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec

incline bench press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
12
100 sec
2
55% 1RM
14 lbs
12
100 sec
3
55% 1RM
14 lbs
12 +
amrap
100 sec

lateral raise

3×12+

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Abs

3×10

Week 1 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
75% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

squat

8 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec

straight leg deadlift

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
100 sec
2
55% 1RM
85 lbs
12
100 sec
3
55% 1RM
85 lbs
12
100 sec

calf raise

3×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec

barbell row

3×10

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
10
100 sec
2
55% 1RM
25 lbs
10
100 sec
3
55% 1RM
25 lbs
10 +
amrap
100 sec

Pec Deck

3×10+

Week 2 OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
3
100 sec
2
80% 1RM
120 lbs
3
100 sec
3
85% 1RM
130 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec
4
70% 1RM
75 lbs
5
100 sec
5
70% 1RM
75 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

chinup

5×5+

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

cable crossover

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Abs

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg extension

3×12

Week 2 Dead

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
3
100 sec
2
80% 1RM
120 lbs
3
100 sec
3
85% 1RM
130 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

deadlift

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec
4
70% 1RM
75 lbs
5
100 sec
5
70% 1RM
75 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

chinup

5×5+

dip

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
10
100 sec
2
55% 1RM
60 lbs
10
100 sec
3
55% 1RM
60 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

dip

3×10+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10 +
amrap
100 sec

barbell row

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
100 sec
2
55% 1RM
85 lbs
12
100 sec
3
55% 1RM
85 lbs
12 +
amrap
100 sec

calf raise

3×12+

Week 2 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
3
100 sec
2
80% 1RM
120 lbs
3
100 sec
3
85% 1RM
130 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

bench press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec
4
70% 1RM
75 lbs
5
100 sec
5
70% 1RM
75 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

chinup

5×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10 +
amrap
100 sec

incline bench press

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
10
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
55% 1RM
14 lbs
10 +
amrap
100 sec

lateral raise

3×10+

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Abs

3×12

Week 2 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
3
100 sec
2
80% 1RM
120 lbs
3
100 sec
3
85% 1RM
130 lbs
3
100 sec
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

squat

8 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10 +
amrap
100 sec

straight leg deadlift

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
100 sec
2
55% 1RM
85 lbs
12
100 sec
3
55% 1RM
85 lbs
12 +
amrap
100 sec

calf raise

3×12+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10 +
amrap
100 sec

barbell row

3×10+

fly

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
10
100 sec
2
55% 1RM
14 lbs
10
100 sec
3
55% 1RM
14 lbs
10 +
amrap
100 sec

fly

3×10+

Week 3 OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
85% 1RM
130 lbs
3
100 sec
3
90% 1RM
135 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec
4
70% 1RM
75 lbs
5
100 sec
5
70% 1RM
75 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

chinup

5×5+

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
5
100 sec
2
55% 1RM
25 lbs
5
100 sec
3
55% 1RM
25 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

cable crossover

3×5+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
10
100 sec
2
55% 1RM
25 lbs
10
100 sec
3
55% 1RM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

leg extension

3×10+

Abs

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
12
100 sec
2
55% 1RM
60 lbs
12
100 sec
3
55% 1RM
60 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Abs

3×12+

Week 3 Dead

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
90% 1RM
135 lbs
3
100 sec
3
95% 1RM
145 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

deadlift

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec
4
70% 1RM
75 lbs
5
100 sec
5
70% 1RM
75 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

chinup

5×5+

dip

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
12
100 sec
2
55% 1RM
60 lbs
12
100 sec
3
55% 1RM
60 lbs
12
100 sec

dip

3×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

barbell row

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
100 sec
2
55% 1RM
85 lbs
12
100 sec
3
55% 1RM
85 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

calf raise

3×12+

Week 3 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
90% 1RM
135 lbs
3
100 sec
3
95% 1RM
145 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

bench press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec
4
70% 1RM
75 lbs
5
100 sec
5
70% 1RM
75 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

chinup

5×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

incline bench press

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
12
100 sec
2
55% 1RM
14 lbs
12
100 sec
3
55% 1RM
14 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

lateral raise

3×12+

Abs

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
12
100 sec
2
55% 1RM
60 lbs
12
100 sec
3
55% 1RM
60 lbs
12
100 sec

Abs

3×12

Week 4 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
90% 1RM
135 lbs
3
100 sec
3
95% 1RM
145 lbs
1
100 sec
4
55% 1RM
85 lbs
10
100 sec
5
55% 1RM
85 lbs
10
100 sec
6
55% 1RM
85 lbs
10
100 sec
7
55% 1RM
85 lbs
10
100 sec
8
55% 1RM
85 lbs
10
100 sec

squat

8 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

straight leg deadlift

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
100 sec
2
55% 1RM
85 lbs
12
100 sec
3
55% 1RM
85 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

calf raise

3×12+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
100 sec
2
55% 1RM
85 lbs
10
100 sec
3
55% 1RM
85 lbs
10
100 sec

barbell row

3×10

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
10
100 sec
2
55% 1RM
25 lbs
10
100 sec
3
55% 1RM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Pec Deck

3×10+