Workout Routine

Free

Laydi Squat Routine

by AFenn1291

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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

squat

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

squat

6×6

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

abductor machine

2×10+

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
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

3×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12 +
amrap
100 sec
2
100% TM
25 lbs
12 +
amrap
100 sec
3
100% TM
25 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 4 lbs

curl

3×12+

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+

W1D2

bench press

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

bench press

6 sets

tricep pushdown

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

tricep pushdown

3×8+

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
100 sec
2
100% TM
45 lbs
12
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 8+ reps, increase TM by 11 lbs

Machine Fly

3×12+

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
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

3×8+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec

deadlift

4 sets

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+

W1D3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec

squat

4 sets

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

abductor machine

2×10+

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
8 +
amrap
100 sec
2
100% TM
110 lbs
8 +
amrap
100 sec
3
100% TM
110 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 10 lbs

Back Extension

3×8+

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 11 lbs

tricep pushdown

3×15+

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+