Workout Routine

Free

Laydi Bench Routine

by AFenn1291

Download free Hardy app

Cardio: 5' @ RPE 4-5 /// 7x (2' @ RPE 7 / 1' @ RPE 2-3) /// 5' @ RPE 4-5

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

Workouts

Cardio 1

Incline Treadmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec

Incline Treadmill

1×30

W1D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
75% TM
115 lbs
5
100 sec
4
75% TM
115 lbs
5
100 sec
5
75% TM
115 lbs
5
100 sec

bench press

5×5

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
100 sec
4
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 4 lbs

curl

4×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 6 lbs

tricep pushdown

2×10+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10 +
amrap
100 sec
2
100% TM
110 lbs
10 +
amrap
100 sec
3
100% TM
110 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 10 lbs

Back Extension

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

leg extension

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

leg curl

1×10+

W1D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
8
100 sec
2
60% TM
90 lbs
6
100 sec
3
70% TM
105 lbs
4
100 sec
4
70% TM
105 lbs
4
100 sec
5
80% TM
120 lbs
3
100 sec
6
80% TM
120 lbs
3
100 sec

bench press

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
6 +
amrap
100 sec
2
100% TM
150 lbs
6 +
amrap
100 sec
3
100% TM
150 lbs
6 +
amrap
Prog. Overload
100 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 3+ reps, increase TM by 5 lbs

curl

3×6+

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

hip thrust machine

3×10+

Crunches

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Crunches

3×10+

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

adductor machine

3×10+

W1D3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 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 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

bench press

1×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 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

lat pulldown

3×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
15 +
amrap
100 sec
2
80% TM
20 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

curl

2×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
15 +
amrap
100 sec
2
80% TM
36 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 6 lbs

tricep pushdown

2×15+

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
4
120 sec
2
80% TM
120 lbs
4
120 sec
3
80% TM
120 lbs
4 +
amrap
Prog. Overload
119 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 15 lbs

squat

3×4+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

abductor machine

3×10+

Cardio 2

Incline Treadmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec

Incline Treadmill

1×30

W2D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
80% TM
120 lbs
3
100 sec
4
80% TM
120 lbs
3
100 sec
5
75% TM
115 lbs
6
100 sec
6
75% TM
115 lbs
6
100 sec
7
75% TM
115 lbs
6
100 sec

bench press

7 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
100 sec
4
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 4 lbs

curl

4×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 6 lbs

tricep pushdown

2×10+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10 +
amrap
100 sec
2
100% TM
110 lbs
10 +
amrap
100 sec
3
100% TM
110 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 10 lbs

Back Extension

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
100 sec
4
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

leg extension

4×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

leg curl

1×10+

W2D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
8
100 sec
2
60% TM
90 lbs
6
100 sec
3
60% TM
90 lbs
6
100 sec
4
70% TM
105 lbs
5
100 sec
5
70% TM
105 lbs
5
100 sec
6
75% TM
115 lbs
4
100 sec
7
75% TM
115 lbs
4
100 sec
8
80% TM
120 lbs
3
100 sec
9
80% TM
120 lbs
3
100 sec
10
80% TM
120 lbs
3
100 sec

bench press

10 sets

curl

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

curl

4×6+

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
100 sec
4
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

hip thrust machine

4×10+

Crunches

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Crunches

3×10+

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

adductor machine

3×10+

W2D3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 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 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

bench press

1×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 lbs
8 +
amrap
100 sec
4
100% TM
45 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

lat pulldown

4×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
15 +
amrap
100 sec
2
80% TM
20 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

curl

2×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
15 +
amrap
100 sec
2
80% TM
36 lbs
15 +
amrap
100 sec
3
80% TM
36 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 6 lbs

tricep pushdown

3×15+

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
4
120 sec
2
80% TM
120 lbs
4
120 sec
3
80% TM
120 lbs
4 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 15 lbs

squat

3×4+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

abductor machine

3×10+

Cardio 3

Incline Treadmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec

Incline Treadmill

1×30

W3D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
3
100 sec
2
85% TM
130 lbs
3
100 sec
3
85% TM
130 lbs
3
100 sec
4
85% TM
130 lbs
3
100 sec
5
75% TM
115 lbs
8
100 sec
6
75% TM
115 lbs
8
100 sec
7
75% TM
115 lbs
8
100 sec

bench press

7 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
100 sec
4
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 4 lbs

curl

4×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

tricep pushdown

3×10+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10 +
amrap
100 sec
2
100% TM
110 lbs
10 +
amrap
100 sec
3
100% TM
110 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 10 lbs

Back Extension

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
100 sec
4
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

leg extension

4×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

leg curl

1×10+

W3D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
8
100 sec
2
60% TM
90 lbs
6
100 sec
3
60% TM
90 lbs
6
100 sec
4
70% TM
105 lbs
5
100 sec
5
70% TM
105 lbs
5
100 sec
6
80% TM
120 lbs
3
100 sec
7
80% TM
120 lbs
3
100 sec
8
90% TM
135 lbs
1
100 sec
9
90% TM
135 lbs
1
100 sec

bench press

9 sets

curl

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

curl

4×6+

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
100 sec
4
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

hip thrust machine

4×10+

Crunches

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Crunches

3×10+

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

adductor machine

3×10+

W3D3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 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 1-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs

bench press

1×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 lbs
8 +
amrap
100 sec
4
100% TM
45 lbs
8 +
amrap
100 sec
5
100% TM
45 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

lat pulldown

5×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
15 +
amrap
100 sec
2
80% TM
20 lbs
15 +
amrap
100 sec
3
80% TM
20 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

curl

3×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
15 +
amrap
100 sec
2
80% TM
36 lbs
15 +
amrap
100 sec
3
80% TM
36 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 6 lbs

tricep pushdown

3×15+

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
4
120 sec
2
80% TM
120 lbs
4
120 sec
3
80% TM
120 lbs
4 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 15 lbs

squat

3×4+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

abductor machine

3×10+

Cardio 4

Incline Treadmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec

Incline Treadmill

1×30

W4D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
2
100 sec
2
80% TM
120 lbs
2
100 sec
3
80% TM
120 lbs
2
100 sec
4
75% TM
115 lbs
5
100 sec
5
75% TM
115 lbs
5
100 sec
6
75% TM
115 lbs
5
100 sec

bench press

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 lbs
10 +
amrap
100 sec
4
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

curl

4×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

tricep pushdown

3×10+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10 +
amrap
100 sec
2
100% TM
110 lbs
10 +
amrap
100 sec
3
100% TM
110 lbs
10 +
amrap
100 sec
4
100% TM
110 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 10 lbs

Back Extension

4×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
100 sec
4
100% TM
45 lbs
10 +
amrap
100 sec
5
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

leg extension

5×10+

W4D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
100 sec
2
60% TM
90 lbs
4
100 sec
3
70% TM
105 lbs
3
100 sec
4
75% TM
115 lbs
3
100 sec
5
75% TM
115 lbs
3
100 sec
6
80% TM
120 lbs
2
100 sec
7
80% TM
120 lbs
2
100 sec

bench press

7 sets

curl

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

curl

4×6+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
100 sec
2
100% TM
150 lbs
10 +
amrap
100 sec
3
100% TM
150 lbs
10 +
amrap
100 sec
4
100% TM
150 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 10 lbs

hip thrust

4×10+

Crunches

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec

Crunches

4×10+

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
100 sec
4
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

adductor machine

4×10+

W4D3

bench press

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

bench press

1×1

lat pulldown

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

lat pulldown

2×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
15 +
amrap
100 sec
2
80% TM
20 lbs
15 +
amrap
100 sec
3
80% TM
20 lbs
15 +
amrap
100 sec
4
80% TM
20 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

curl

4×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
15 +
amrap
100 sec
2
80% TM
36 lbs
15 +
amrap
100 sec
3
80% TM
36 lbs
15 +
amrap
100 sec
4
80% TM
36 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 6 lbs

tricep pushdown

4×15+

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
4
120 sec
2
80% TM
120 lbs
4
120 sec
3
80% TM
120 lbs
4 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 15 lbs

squat

3×4+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
100 sec
4
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

abductor machine

4×10+