Workout Routine

Free

Lagmo UP/LO

by lagmo88

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

Workouts

Upper 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
85 lbs
5
100 sec
3
70% 1RM
105 lbs
3
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 lbs
5
100 sec
6
80% 1RM
120 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

bench press

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 lbs
5
100 sec
6
80% 1RM
120 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 10 lbs
Extra 5+ reps, increase 1RM by 20 lbs

deadlift

6×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
70% 1RM
105 lbs
8
100 sec
3
70% 1RM
105 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 4+ reps, increase 1RM by 10 lbs

incline bench press

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8
100 sec
2
70% 1RM
31 lbs
8
100 sec
3
70% 1RM
31 lbs
8
100 sec

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

lat pulldown

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8
100 sec
2
70% 1RM
31 lbs
8
100 sec
3
70% 1RM
31 lbs
8 +
amrap
100 sec

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

seated cable row

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
80% 1RM
36 lbs
8
100 sec
3
80% 1RM
36 lbs
8
100 sec
4
80% 1RM
36 lbs
8
100 sec

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

tricep pushdown

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
100 sec
2
60% 1RM
27 lbs
15
100 sec
3
60% 1RM
27 lbs
15
100 sec
4
60% 1RM
27 lbs
15
100 sec
5
60% 1RM
27 lbs
15
100 sec

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

face pull

5×15

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3×60 s

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 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

squat

5×5+

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% 1RM
85 lbs
10
100 sec
3
75% 1RM
85 lbs
10
100 sec
4
75% 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 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

leg press

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
75% 1RM
115 lbs
10
100 sec
4
75% 1RM
115 lbs
10 +
amrap
100 sec

hip thrust

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec
4
70% 1RM
31 lbs
10 +
amrap
100 sec

leg curl

4 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3×60 s

Upper 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
85 lbs
5
100 sec
3
70% 1RM
105 lbs
3
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
80% 1RM
120 lbs
5
100 sec
6
80% 1RM
120 lbs
5 +
amrap
100 sec

bench press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
80% 1RM
120 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

barbell row

4×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
70% 1RM
105 lbs
8
100 sec
3
70% 1RM
105 lbs
8 +
amrap
100 sec

incline bench press

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% 1RM
31 lbs
8
100 sec
3
70% 1RM
31 lbs
8
100 sec
4
70% 1RM
31 lbs
8 +
amrap
100 sec

lat pulldown

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec
4
70% 1RM
31 lbs
10 +
amrap
100 sec

tricep pushdown

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
100 sec
2
60% 1RM
27 lbs
15
100 sec
3
60% 1RM
27 lbs
15
100 sec
4
60% 1RM
27 lbs
15
100 sec
5
60% 1RM
27 lbs
15
100 sec

face pull

5×15

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3×60 s