Workout Routine

Free

Olympic Gold

by mreoinryan

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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

Day 1

High Pull

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

High Pull

3×10

front squat

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

3×10

hang clean

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

hang clean

3×10

push press

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

push press

3×10

Tricep Dip

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

Tricep Dip

3×10

Reverse hip extension

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

Reverse hip extension

3×10

Assault Bike

Set
Time
Rest time
1
20 sec
40 sec
2
30 sec
40 sec
3
30 sec
40 sec
4
30 sec
40 sec
5
30 sec
40 sec

Assault Bike

5 sets

Slam Ball

Set
Time
Rest time
1
60 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec
5
30 sec
60 sec

Slam Ball

5 sets

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
60 sec
2
50% TM
75 lbs
10
60 sec
3
50% TM
75 lbs
10
60 sec
4
50% 1RM
75 lbs
10
60 sec
5
50% 1RM
75 lbs
10
60 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 %

bench press

5×10

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec

step-up

4×20

Banded Side Step

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec
4
20
60 sec

Banded Side Step

4×20

Rdl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

Rdl

4 sets

Banded glute bridge

Set
Time
Rest time
1
60 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec

Banded glute bridge

4 sets

v-ups

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

v-ups

4×15

Assault Bike

Set
Time
Rest time
1
20 sec
40 sec
2
20 sec
40 sec
3
20 sec
40 sec
4
20 sec
40 sec
5
20 sec
40 sec

Assault Bike

5×20 s