Workout Routine

Free

Laydi Programm

by AFenn1291

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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

W1D1

hip thrust machine

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

hip thrust machine

4×8+

abductor machine

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

abductor machine

4×8+

adductor machine

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

adductor machine

3×8+

leg extension

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

leg extension

4×8+

Ab Machine

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 6 lbs

Ab Machine

3×8+

W1D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
100 sec
2
70% TM
105 lbs
8
100 sec
3
70% TM
105 lbs
8
100 sec
4
70% TM
105 lbs
8 +
amrap
100 sec

bench press

4×8+

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
100% TM
150 lbs
6 +
amrap
120 sec
2
100% TM
150 lbs
6 +
amrap
120 sec
3
100% TM
150 lbs
6 +
amrap
120 sec
4
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 2+ reps, increase TM by 5 lbs

curl

4×6+

triceps pushdowns

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

triceps pushdowns

4×8+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12 +
amrap
100 sec
2
100% TM
45 lbs
12 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 11 lbs

face pull

3×12+

W1D3

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
8
100 sec
2
70% TM
75 lbs
8
100 sec
3
70% TM
75 lbs
8
100 sec
4
70% TM
75 lbs
8 +
amrap
100 sec

leg press

4×8+

leg curl

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

leg curl

4×8+

bulgarian split squat

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

bulgarian split squat

2×10

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
12 +
amrap
100 sec
2
80% TM
36 lbs
12 +
amrap
100 sec
3
80% TM
36 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 TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 11 lbs

abductor machine

3×12+

Ab Machine

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
12 +
amrap
100 sec
2
80% TM
36 lbs
12 +
amrap
100 sec
3
80% TM
36 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 TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 6 lbs

Ab Machine

3×12+

W2D1

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
7
100 sec
2
75% TM
34 lbs
7
100 sec
3
75% TM
34 lbs
7
100 sec
4
75% TM
34 lbs
7 +
amrap
100 sec

hip thrust machine

4×7+

abductor machine

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

abductor machine

4×8+

adductor machine

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

adductor machine

3×8+

leg extension

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

leg extension

4×8+

Ab Machine

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 6 lbs

Ab Machine

3×8+

W2D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
7
100 sec
2
75% TM
115 lbs
7
100 sec
3
75% TM
115 lbs
7
100 sec
4
75% TM
115 lbs
7 +
amrap
100 sec

bench press

4×7+

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
100% TM
150 lbs
8 +
amrap
100 sec
2
100% TM
150 lbs
8 +
amrap
100 sec
3
100% TM
150 lbs
8 +
amrap
100 sec
4
100% TM
150 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 5 lbs

curl

4×8+

triceps pushdowns

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

triceps pushdowns

4×8+

Machine Fly

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

Machine Fly

2×8+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12 +
amrap
100 sec
2
100% TM
45 lbs
12 +
amrap
100 sec
3
100% TM
45 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 TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 11 lbs

face pull

3×12+

W2D3

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
85 lbs
7
100 sec
2
75% TM
85 lbs
7
100 sec
3
75% TM
85 lbs
7
100 sec
4
75% TM
85 lbs
7 +
amrap
100 sec

leg press

4×7+

leg curl

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

leg curl

4×8+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
82% TM
37 lbs
12 +
amrap
100 sec
2
80% TM
36 lbs
12 +
amrap
100 sec
3
80% TM
36 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 TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 11 lbs

abductor machine

3×12+

Ab Machine

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
12 +
amrap
100 sec
2
80% TM
36 lbs
12 +
amrap
100 sec
3
80% TM
36 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 TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 11 lbs

Ab Machine

3×12+