Workout Routine

Free

Pd Mangan

by masmaster

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

Workouts

Split A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 5 lbs

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

deadlift

1×8+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 5 lbs

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

t-bar row

1×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 6 lbs

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

lat pulldown

1×8+

Mariposa

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 6 lbs

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

Mariposa

1×8+

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 5 lbs

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

bench press

1×8+

dip

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8 +
amrap
Prog. Overload
10 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 3+ reps, increase 1RM by 5 lbs

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

dip

1×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 6 lbs

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

curl

1×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 6 lbs

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

tricep pushdown

1×8+

Split B

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 6 lbs

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

leg extension

1×8+

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 10 lbs

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

squat

1×8+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 5 lbs

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

calf raise

1×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 6 lbs

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

lateral raise

1×8+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 6 lbs

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

seated overhead press

1×8+

shrug

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 11 lbs

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

shrug

1×8+

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 5 lbs

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

chinup

1×8+

dip

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 5 lbs

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

dip

1×8+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 6 lbs

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

hammer curl

1×8+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
10 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 4+ reps, increase 1RM by 6 lbs

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

triceps extension

1×8+