Workout Routine

Free

Nick + Melissa :3

by NickLatchana

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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

Glute Day

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec

hip thrust

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec

romanian deadlift

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
10
100 sec
2
65% TM
65 lbs
10
100 sec
3
65% TM
65 lbs
10
100 sec

leg press

3×10

Inner Thigh

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

Inner Thigh

3×10

Outer Thigh

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

Outer Thigh

3×10

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

cable kickback

3×10

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

lat pulldown

3×10

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

pullup

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

pullup

3×8

curl

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

curl

4×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 10 lbs

deadlift

1×5+

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

face pull

3×10

Quad Day

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
10
100 sec
2
75% TM
75 lbs
10
100 sec
3
75% TM
75 lbs
10
100 sec

leg press

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

leg extension

3×10

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
15
100 sec
2
65% TM
15 lbs
15
100 sec
3
65% TM
15 lbs
15
100 sec

Seated Calf Raise

3×15

box squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec

box squat

3×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
5
100 sec
2
65% TM
15 lbs
5
100 sec

bulgarian split squat

2×5

wall sit

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

wall sit

3×30 s

Push Day

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
10
100 sec
2
65% TM
15 lbs
10
100 sec
3
65% TM
15 lbs
10
100 sec

Shoulder press

3×10

Dips

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

Dips

3×10

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

Incline Chest Press

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
10
100 sec
2
65% TM
15 lbs
10
100 sec
3
65% TM
15 lbs
10
100 sec

front raise

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

triceps extension

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
65% TM
15 lbs
10
100 sec
3
65% TM
15 lbs
10
100 sec

lateral raise

3×10

Combo Legs

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec

hip thrust

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
100 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec

romanian deadlift

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

leg curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

leg extension

3×10

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
65% TM
26 lbs
10
100 sec
3
65% TM
26 lbs
10
100 sec

cable kickback

3×10

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20 lbs
5
100 sec
2
65% TM
20 lbs
5
100 sec
3
65% TM
20 lbs
5
100 sec

goblet squat

3×5