Workout Routine

Free

Linear progression heavy

by JOSHUAzecat

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Starting TM is 90% of 1RM.

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

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
40% 1RM
60 lbs
5
60 sec
3
65% 1RM
100 lbs
5
60 sec
4
80% 1RM
120 lbs
3
60 sec
5
90% 1RM
135 lbs
2
180 sec
6
100% 1RM
150 lbs
5
180 sec
7
90% 1RM
135 lbs
5
180 sec
8
90% 1RM
135 lbs
5
180 sec

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

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
5
60 sec
2
45% 1RM
70 lbs
5
60 sec
3
70% 1RM
105 lbs
5
60 sec
4
80% 1RM
120 lbs
3
100 sec
5
90% 1RM
135 lbs
2
100 sec
6
100% 1RM
150 lbs
5
180 sec
7
90% 1RM
135 lbs
5
180 sec
8
90% 1RM
135 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
5
120 sec
2
80% 1RM
120 lbs
3
120 sec
3
90% 1RM
135 lbs
2
180 sec
4
100% 1RM
150 lbs
5
100 sec

deadlift

4 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
40% 1RM
60 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec
4
80% 1RM
120 lbs
3
100 sec
5
90% 1RM
135 lbs
2
180 sec
6
100% 1RM
150 lbs
5
180 sec
7
90% 1RM
135 lbs
5
180 sec
8
90% 1RM
135 lbs
5
180 sec

squat

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec
4
80% 1RM
120 lbs
3
100 sec
5
90% 1RM
135 lbs
2
180 sec
6
100% 1RM
150 lbs
3
180 sec
7
100% 1RM
150 lbs
3
180 sec
8
90% 1RM
135 lbs
5
180 sec
9
90% 1RM
135 lbs
5
180 sec

overhead press

9 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
70% 1RM
105 lbs
3
60 sec
3
80% 1RM
120 lbs
3
60 sec
4
90% 1RM
135 lbs
3
60 sec
5
100% 1RM
150 lbs
3
60 sec
6
100% 1RM
150 lbs
3
60 sec

power clean

6 sets

Workout A light

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
30% 1RM
45 lbs
5
100 sec
3
50% 1RM
75 lbs
5
100 sec
4
55% 1RM
85 lbs
3
100 sec
5
60% 1RM
90 lbs
2
100 sec
6
70% 1RM
105 lbs
5
100 sec
7
70% 1RM
105 lbs
5
100 sec
8
70% 1RM
105 lbs
5
100 sec

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
45% 1RM
70 lbs
5
60 sec
3
70% 1RM
105 lbs
5
60 sec
4
80% 1RM
120 lbs
3
60 sec
5
90% 1RM
135 lbs
2
180 sec
6
100% 1RM
150 lbs
5
180 sec
7
90% 1RM
135 lbs
5
180 sec
8
90% 1RM
135 lbs
5
180 sec

bench press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
5
60 sec
2
80% 1RM
120 lbs
3
60 sec
3
90% 1RM
135 lbs
2
60 sec
4
100% 1RM
150 lbs
5
60 sec

deadlift

4 sets

Workout B light

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
30% 1RM
45 lbs
5
60 sec
3
50% 1RM
75 lbs
5
60 sec
4
55% 1RM
85 lbs
3
60 sec
5
60% 1RM
90 lbs
2
60 sec
6
70% 1RM
105 lbs
5
180 sec
7
70% 1RM
105 lbs
5
180 sec
8
70% 1RM
105 lbs
5
60 sec

squat

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
60% 1RM
90 lbs
5
60 sec
3
70% 1RM
105 lbs
5
60 sec
4
80% 1RM
120 lbs
3
60 sec
5
90% 1RM
135 lbs
2
180 sec
6
100% 1RM
150 lbs
3
180 sec
7
100% 1RM
150 lbs
3
180 sec
8
90% 1RM
135 lbs
5
180 sec
9
90% 1RM
135 lbs
5
60 sec

overhead press

9 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
60% 1RM
90 lbs
3
60 sec
3
70% 1RM
105 lbs
3
60 sec
4
90% 1RM
135 lbs
3
60 sec
5
100% 1RM
150 lbs
3
60 sec
6
100% 1RM
150 lbs
3
60 sec

power clean

6 sets