Workout Routine

Free

My 3x3 Routine

by NobleNobleTFH

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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
Unaffacted
Light
Moderate
High
Very High

Workouts

Upper Body A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
90 sec
2
85% 1RM
130 lbs
3
90 sec
3
85% 1RM
130 lbs
3 +
amrap
90 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 %

incline bench press

3×3+

neutral grip pull up

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

neutral grip pull up

3×3+

Lower Body A

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 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 %

squat

3×12

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

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

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

Leg press

4×12

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

hack squat

3×12

leg curl

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

leg curl

4×12

Calf press

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

Calf press

4×12

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

hanging leg raises

4×15

Cable crunch

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

Cable crunch

4×15

Ball Crunch

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

Ball Crunch

3×15

Upper Body B

dip

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

dip

3×10+

neutral grip pull up

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

neutral grip pull up

3×3+

Lower Body B

front squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
120 sec
2
85% 1RM
130 lbs
3
120 sec
3
85% 1RM
130 lbs
3 +
amrap
120 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 %

front squat

3×3+

glute ham raise

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

glute ham raise

3×3+