Workout Routine

Free

My 3x10 for 70% 1 Rep Max

by Famagnus

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3x10 at 70% for on Big Four Lifts. Accessory 3x10's for additional volume

Starting TM is 70% 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
70% 1RM
105 lbs
10
90 sec
2
70% 1RM
105 lbs
10
90 sec
3
70% 1RM
105 lbs
10 +
amrap
90 sec

squat

3×10+

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
90 sec
2
70% 1RM
105 lbs
10
90 sec
3
70% 1RM
105 lbs
10 +
amrap
90 sec

bench press

3×10+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
90 sec
2
70% 1RM
105 lbs
10
90 sec
3
70% 1RM
105 lbs
10 +
amrap
90 sec

barbell row

3×10+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
90 sec
2
70% 1RM
105 lbs
8
90 sec
3
70% 1RM
105 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

romanian deadlift

3×8+

Assisted Pull-ups

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec

Assisted Pull-ups

3×5

Dumbbell flyes

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

Dumbbell flyes

3×10

curl

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

curl

3×10

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
90 sec
2
70% 1RM
105 lbs
10
90 sec
3
70% 1RM
105 lbs
10 +
amrap
90 sec

squat

3×10+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
90 sec
2
70% 1RM
105 lbs
10
90 sec
3
70% 1RM
105 lbs
10 +
amrap
90 sec

overhead press

3×10+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
90 sec
2
70% 1RM
105 lbs
5
90 sec
3
70% 1RM
105 lbs
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

deadlift

3×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
90 sec
2
70% 1RM
105 lbs
10
90 sec
3
70% 1RM
105 lbs
10 +
amrap
90 sec

incline bench press

3×10+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
90 sec
2
70% 1RM
18 lbs
10
90 sec
3
70% 1RM
18 lbs
10
90 sec

chest supported rows

3×10

Dumbbell flyes

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

Dumbbell flyes

3×10

curl

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

curl

3×10

Workout C

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10 +
amrap
120 sec

lat pulldown

3×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
120 sec
2
70% 1RM
18 lbs
10
120 sec
3
70% 1RM
18 lbs
10 +
amrap
120 sec

dumbbell row

3×10+

Assisted Pull-ups

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Assisted Pull-ups

3×5

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
120 sec
2
70% 1RM
18 lbs
10
120 sec
3
70% 1RM
18 lbs
10 +
amrap
120 sec

chest supported rows

3×10+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
120 sec
2
70% 1RM
105 lbs
8
120 sec
3
70% 1RM
105 lbs
8 +
amrap
120 sec

romanian deadlift

3×8+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
22
120 sec
2
–
–
22
100 sec
3
–
–
22
100 sec

bulgarian split squat

3×22