Workout Routine

Free

liftmaxxing

by thiagonunes

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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

chest tri

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
150 sec
2
73% 1RM
110 lbs
10
150 sec
3
92% 1RM
140 lbs
3 +
amrap
150 sec
4
85% 1RM
130 lbs
5 +
amrap
150 sec
5
85% 1RM
130 lbs
5 +
amrap
150 sec
6
85% 1RM
130 lbs
5 +
amrap
150 sec
7
95% 1RM
145 lbs
1
150 sec
8
95% 1RM
145 lbs
1
150 sec
9
73% 1RM
110 lbs
8
150 sec
10
53% 1RM
80 lbs
20 +
amrap
150 sec

bench press

10 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Straight Bar Tricep Pushdown

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
10 +
amrap
100 sec

incline bench press

5 sets

overhead triceps extension

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

overhead triceps extension

4×10+

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Chest Fly

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

dip

5 sets

back bi

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
5
150 sec
3
–
–
5 +
amrap
150 sec
4
–
–
5 +
amrap
150 sec
5
–
–
5 +
amrap
150 sec
6
–
–
5 +
amrap
150 sec
7
–
–
5 +
amrap
150 sec
8
–
–
10 +
amrap
150 sec

chinup

8 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
10 +
amrap
100 sec

t-bar row

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
10 +
amrap
100 sec

preacher curl

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

seated cable row

5 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

seated incline curl

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

lat pulldown

4 sets

Isolated cable curl

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

Isolated cable curl

3×10+

legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
150 sec
2
75% 1RM
115 lbs
8
150 sec
3
86% 1RM
130 lbs
1
150 sec
4
90% 1RM
135 lbs
3 +
amrap
150 sec
5
90% 1RM
135 lbs
3 +
amrap
150 sec
6
90% 1RM
135 lbs
3 +
amrap
150 sec
7
75% 1RM
115 lbs
5 +
amrap
150 sec
8
62% 1RM
95 lbs
5 +
amrap
150 sec
9
–
–
10 +
amrap
150 sec

squat

9 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
10 +
amrap
100 sec

romanian deadlift

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
8 +
amrap
100 sec
6
–
–
12 +
amrap
100 sec

leg extension

6 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
8 +
amrap
100 sec
6
–
–
12 +
amrap
100 sec

leg curl

6 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
8 +
amrap
100 sec
6
–
–
8 +
amrap
100 sec

calf raise

6 sets

shldr tri

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
150 sec
2
80% 1RM
120 lbs
8
150 sec
3
85% 1RM
130 lbs
8
150 sec
4
95% 1RM
145 lbs
3 +
amrap
150 sec
5
95% 1RM
145 lbs
3 +
amrap
150 sec
6
95% 1RM
145 lbs
3 +
amrap
150 sec
7
53% 1RM
80 lbs
15 +
amrap
150 sec

close-grip bench press

7 sets

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
8 +
amrap
100 sec
6
–
–
12 +
amrap
100 sec

Shoulder press

6 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec
5
–
–
15 +
amrap
100 sec

preacher curl

5 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec
5
–
–
15 +
amrap
100 sec

Straight Bar Tricep Pushdown

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

cable lateral raise

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

seated incline curl

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

overhead triceps extension

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

face pull

4 sets

Isolated cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Isolated cable curl

4 sets