Workout Routine

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by Snekk

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

Workouts

Chest, Shoulders, Biceps [Mon, Thurs]

overhead press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
12
150 sec
2
75% 1RM
115 lbs
12
150 sec
3
75% 1RM
115 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

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

overhead press

3×12+

Back shoulder

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
12
150 sec
2
75% 1RM
34 lbs
12
150 sec
3
75% 1RM
34 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Back shoulder

3×12+

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
12
150 sec
2
75% 1RM
34 lbs
12
150 sec
3
75% 1RM
34 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Pec Deck

3×12+

Low Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
12
150 sec
2
65% 1RM
29 lbs
12
150 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Low Cable Chest Fly

3×12+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
150 sec
2
80% 1RM
120 lbs
12
150 sec
3
80% 1RM
120 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

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

preacher curl

3×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
24
150 sec
2
65% 1RM
16 lbs
24
150 sec
3
65% 1RM
16 lbs
24 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 24, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

hammer curl

3×24+

Back, Triceps, Forearms [Tues, Fri]

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
12
150 sec
2
75% 1RM
34 lbs
12
150 sec
3
75% 1RM
34 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

3×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
12
150 sec
2
65% 1RM
29 lbs
12
150 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
12
150 sec
2
75% 1RM
34 lbs
12
150 sec
3
75% 1RM
34 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

3×12+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
12
150 sec
2
65% 1RM
29 lbs
12
150 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps extension

3×12+

Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
12
150 sec
2
75% 1RM
34 lbs
12
150 sec
3
75% 1RM
34 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Reverse Curl

3×12+

Behind-The-Back Barbell Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
12
150 sec
2
65% 1RM
29 lbs
12
150 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Behind-The-Back Barbell Wrist Curl

3×12+

pullup

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

pullup

3×1+

Leg day [Wednesday]

leg extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
15
180 sec
2
65% 1RM
29 lbs
15
180 sec
3
65% 1RM
29 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

3×15+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
15
180 sec
2
65% 1RM
29 lbs
15
180 sec
3
65% 1RM
29 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

3×15+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
15
120 sec
2
65% 1RM
100 lbs
15
120 sec
3
65% 1RM
100 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

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

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

calf raise

3×15+

hack squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
15
180 sec
2
65% 1RM
100 lbs
15
180 sec
3
65% 1RM
100 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

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

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

hack squat

3×15+

Extra

Cable crunch

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

Cable crunch

3×10+

Low Back Machine

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

Low Back Machine

3×10+

shrug

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

shrug

3×10+

Rotating Oblique

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
150 sec
2
–
–
0 +
amrap
150 sec
3
–
–
0 +
amrap
150 sec

Rotating Oblique

3×0+

Workout 5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5