Workout Routine

Free

Lynds Workout

by eb28833

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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

Workout 1 -Legs

squat

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

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

squat

3×5+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

goblet squat

3×8

leg press

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

leg press

3×8+

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
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 2-4 reps, increase TM by 5 lbs
Extra 5+ reps, increase TM by 10 lbs

cable kickback

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg curl

3×8

Workout 2 - Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

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

deadlift

1×5+

seated cable row

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

seated cable row

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lat pulldown

3×8

face pull

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

face pull

4×15

curl

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

curl

3×10

Workout 3 - Push

bench press

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

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

bench press

5×5+

overhead press

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

overhead press

4×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

incline bench press

3×8

tricep pushdown

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

tricep pushdown

3×10

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

overhead triceps extension

3×8

Workout 4 - Legs

squat

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

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

squat

3×5+

romanian deadlift

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

romanian deadlift

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg press

3×8

single-leg kickbacks

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

single-leg kickbacks

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

hip thrust

3×8

Workout 5 - Upper Body

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
5
100 sec
2
100% TM
25 lbs
5
100 sec
3
100% TM
25 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated shoulder press

3×5+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

incline bench press

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lat pulldown

3×8

tricep pushdown

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

tricep pushdown

3×10