Workout Routine

Free

Panther Strength and Conditioning

by dyoungthrows

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Starting TM is 95% of 1RM.

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

Training blocks

Block 1

Week 1 - Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
50% 1RM
75 lbs
5
75 sec
3
65% 1RM
100 lbs
3
75 sec
4
80% 1RM
120 lbs
2
75 sec
5
90% 1RM
135 lbs
1
75 sec
6
92% 1RM
140 lbs
3 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

squat

6 sets

step-up each leg

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

step-up each leg

3×8
Superset with Lat pulldown

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
3
75 sec
2
75% 1RM
115 lbs
3
75 sec
3
75% 1RM
115 lbs
3
75 sec
4
75% 1RM
115 lbs
3
75 sec

sumo deadlift

4×3
Superset with Sumo deadlift

lat pulldown

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

lat pulldown

4×12
Superset with Hanging leg raises

goblet squat

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

goblet squat

4×12
Superset with Goblet squat

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

hanging leg raises

4×12

Hang Clean High Pull

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
4
100 sec
2
75% 1RM
115 lbs
4
100 sec
3
75% 1RM
115 lbs
4
100 sec
4
75% 1RM
115 lbs
4
100 sec

Hang Clean High Pull

4×4

Week 1- Wednesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
50% 1RM
75 lbs
5
75 sec
3
65% TM
95 lbs
3
75 sec
4
80% 1RM
120 lbs
2
75 sec
5
90% 1RM
135 lbs
1
75 sec
6
93% 1RM
140 lbs
3 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

bench press

6 sets

Slam Ball Over Head Throws

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Slam Ball Over Head Throws

4×5
Superset with Barbell row

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
757 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

bench press

4×10
Superset with Bench press

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

barbell row

4×5
Superset with Hammer curl

Rolling Tricep Extension

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

Rolling Tricep Extension

3×12
Superset with Rolling Tricep Extension

hammer curl

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

hammer curl

3×12

lateral raise

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

lateral raise

3×15

Plate Pinch Holds 30 Sec. Per

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

Plate Pinch Holds 30 Sec. Per

3×1

Week 1- Friday

Speed Clean Pull

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
2
65 sec
2
55% 1RM
85 lbs
2
65 sec
3
55% 1RM
85 lbs
2
65 sec
4
55% 1RM
85 lbs
2
65 sec

Speed Clean Pull

4×2

box squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
2
60 sec
2
70% 1RM
105 lbs
2
60 sec
3
70% 1RM
105 lbs
2
60 sec
4
70% 1RM
105 lbs
2
60 sec
5
70% 1RM
105 lbs
2
60 sec
6
70% 1RM
105 lbs
2
60 sec
7
70% 1RM
105 lbs
2
60 sec
8
70% 1RM
105 lbs
2
60 sec
9
70% 1RM
105 lbs
2
60 sec
10
70% 1RM
105 lbs
2
60 sec
11
70% 1RM
105 lbs
2
60 sec
12
70% 1RM
105 lbs
2
60 sec

box squat

12×2

Depth Drop w/Broad Jump

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

Depth Drop w/Broad Jump

4×4
Superset with Chest supported rows

Pin Squats- Low Bar

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
75 sec
2
65% 1RM
100 lbs
5
75 sec
3
65% 1RM
100 lbs
5
75 sec

Pin Squats- Low Bar

3×5
Superset with Pin Squats- Low Bar

chest supported rows

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

chest supported rows

3×10

Leg press

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

Leg press

3×12

Back Raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

Back Raises

4×12

Week 2- Monday

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
50% 1RM
75 lbs
5
80 sec
3
65% 1RM
100 lbs
3
80 sec
4
75% 1RM
115 lbs
2
80 sec
5
85% 1RM
130 lbs
1
80 sec
6
92% 1RM
140 lbs
1
80 sec
7
98% 1RM
145 lbs
1 +
amrap
Prog. Overload
80 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

trap bar deadlift

7 sets

DB Walking Lunges Per Leg

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

DB Walking Lunges Per Leg

4×8
Superset with Single arm row

box squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
80 sec
2
75% 1RM
115 lbs
5
80 sec
3
75% 1RM
115 lbs
5
80 sec
4
75% 1RM
115 lbs
5
80 sec

box squat

4×5
Superset with Box squat

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

single arm row

4×10
Superset with Standing Cable Abs

Banded Leg Curl

Set
Reps
Rest time
1
12
75 sec
2
12
75 sec
3
12
75 sec
4
12
75 sec

Banded Leg Curl

4×12
Superset with Banded Leg Curl

Standing Cable Abs

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

Standing Cable Abs

4×15

Week 2- Wednesday

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
50% 1RM
75 lbs
5
90 sec
3
65% 1RM
100 lbs
3
90 sec
4
75% 1RM
115 lbs
2
90 sec
5
85% 1RM
130 lbs
1
90 sec
6
93% 1RM
140 lbs
1
90 sec
7
98% 1RM
145 lbs
1 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

close-grip bench press

7 sets

med ball chest pass

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
75 sec
2
–
–
6
75 sec
3
–
–
6
75 sec
4
–
–
6
75 sec

med ball chest pass

4×6
Superset with Seated cable row

DB Floor Press

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

DB Floor Press

4×8
Superset with DB Floor Press

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

seated cable row

4×10
Superset with Incline Preacher Curl

tricep pushdown

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

tricep pushdown

3×12
Superset with Tricep pushdown

Incline Preacher Curl

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

Incline Preacher Curl

3×12
Superset with KB Wrist Rotations

Incline DB Fly

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

Incline DB Fly

3×12
Superset with Incline DB Fly

KB Wrist Rotations

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

KB Wrist Rotations

3×12

Week 2- Friday

Hang snatch Pulls

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
2
65 sec
2
55% 1RM
85 lbs
2
65 sec
3
55% 1RM
85 lbs
2
65 sec
4
55% 1RM
85 lbs
2
65 sec

Hang snatch Pulls

4×2

box squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
2
60 sec
2
75% 1RM
115 lbs
2
60 sec
3
75% 1RM
115 lbs
2
60 sec
4
75% 1RM
115 lbs
2
60 sec
5
75% 1RM
115 lbs
2
60 sec
6
75% 1RM
115 lbs
2
60 sec
7
75% 1RM
115 lbs
2
60 sec
8
75% 1RM
115 lbs
2
60 sec
9
75% 1RM
115 lbs
2
60 sec
10
75% 1RM
115 lbs
2
60 sec
11
75% 1RM
115 lbs
2
60 sec
12
75% 1RM
115 lbs
2
60 sec

box squat

12×2

DB Split Jumps

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
80 sec
2
–
–
5
80 sec
3
–
–
5
80 sec
4
–
–
5
80 sec

DB Split Jumps

4×5
Superset with Face pull

good morning

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

good morning

4×8
Superset with Good morning

face pull

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

face pull

4×15

Single Leg Leg Press

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

Single Leg Leg Press

3×10

russian twist

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

russian twist

4×15

Week 3- Monday

box squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
50% 1RM
75 lbs
5
90 sec
3
65% 1RM
100 lbs
3
90 sec
4
75% 1RM
115 lbs
2
90 sec
5
85% TM
120 lbs
1
90 sec
6
93% TM
135 lbs
1
90 sec
7
98% 1RM
145 lbs
1 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

box squat

7 sets

bulgarian split squat Per Leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec

bulgarian split squat Per Leg

4×6
Superset with Barbell row

good morning

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

good morning

4×8
Superset with Good morning

barbell row

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

barbell row

4×8
Superset with Reverse Hyperextensions w/Bands

Goblet Step Ups Per Leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Goblet Step Ups Per Leg

4×10
Superset with Goblet Step Ups

Reverse Hyperextensions w/Bands

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

Reverse Hyperextensions w/Bands

4×12

Week 3- Wednesday

floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
65% 1RM
100 lbs
3
100 sec
4
75% 1RM
115 lbs
2
100 sec
5
85% 1RM
130 lbs
1
100 sec
6
93% 1RM
140 lbs
1
100 sec
7
98% 1RM
145 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

floor press

7 sets

Med ball rotational slam Per Side

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Med ball rotational slam Per Side

4×5
Superset with Pendlay row

incline bench press

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

incline bench press

4×8
Superset with Incline bench press

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

pendlay row

4×10
Superset with Cable Bicep Curl

overhead triceps extensions

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

overhead triceps extensions

3×12
Superset with Overhead triceps extensions

Cable Bicep Curl

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

Cable Bicep Curl

3×12

rear delt fly

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

rear delt fly

3×15

wrist curl

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

wrist curl

3×15

Week 3- Friday

Speed Clean Pull

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
2
100 sec
2
55% 1RM
85 lbs
2
100 sec
3
55% 1RM
85 lbs
2
100 sec
4
55% 1RM
85 lbs
2
100 sec

Speed Clean Pull

4×2

box squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
2
60 sec
2
80% 1RM
120 lbs
2
60 sec
3
80% 1RM
120 lbs
2
60 sec
4
80% 1RM
120 lbs
2
60 sec
5
80% 1RM
120 lbs
2
60 sec
6
80% 1RM
120 lbs
2
60 sec
7
80% 1RM
120 lbs
2
60 sec
8
80% 1RM
120 lbs
2
60 sec

box squat

8×2

Squat Jump

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec

Squat Jump

4×5
Superset with Lat pulldown

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
75 sec
2
70% 1RM
105 lbs
5
75 sec
3
70% 1RM
105 lbs
5
75 sec

front squat

3×5
Superset with Front squat

lat pulldown

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

lat pulldown

3×10
Superset with Cable Trunk Rotations

Banded Leg Curl

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

Banded Leg Curl

4×12
Superset with Banded Leg Curl

Cable Trunk Rotations

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

Cable Trunk Rotations

4×12

Week 4- Monday

Zercher Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
50% 1RM
75 lbs
5
100 sec
3
65% 1RM
100 lbs
3
100 sec
4
75% 1RM
115 lbs
2
100 sec
5
85% 1RM
130 lbs
1
100 sec
6
93% TM
135 lbs
1
100 sec
7
98% 1RM
145 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

Zercher Squat

7 sets

skater hops

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec

skater hops

4×5

snatch grip high pull (from floor)

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
3
100 sec
2
75% 1RM
115 lbs
3
100 sec
3
75% 1RM
115 lbs
3
100 sec
4
75% 1RM
115 lbs
3
100 sec

snatch grip high pull (from floor)

4×3
Superset with DB Walking Lunges

single arm row Heavy

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

single arm row Heavy

4×8
Superset with Single arm row

DB Walking Lunges Per Leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

DB Walking Lunges Per Leg

4×10
Superset with Banded Good Morning

Decline Sit-Ups

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

Decline Sit-Ups

4×15
Superset with Decline Sit-Ups

Banded Good Morning

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Banded Good Morning

4×10

Week 4- Wednesday

Superset with Med ball rotational throws

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
100 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec
4
70% 1RM
105 lbs
5
100 sec
5
70% 1RM
105 lbs
5
100 sec

bench press

5×5
Superset with Bench press

Med ball rotational throws

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Med ball rotational throws

5×5
Superset with Chest supported rows

JM Press

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

JM Press

4×8
Superset with JM Press

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

chest supported rows

4×10
Superset with Rolling Tricep Extension

hammer curl

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

hammer curl

4×12
Superset with Hammer curl

Rolling Tricep Extension

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

Rolling Tricep Extension

4×12
Superset with Plate Pinch Holds w/Farmers Walk

lateral raise

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

lateral raise

4×12
Superset with Lateral raise

Plate Pinch Holds w/Farmers Walk

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

Plate Pinch Holds w/Farmers Walk

4×1