Workout Routine

Free

Pearce Intermediate 6wk

by awepearce

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Light / Medium / Heavy routine, 2 weeks per phase.

Starting TM is 85% of 1RM.

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

Training blocks

Light Phase

Light Monday 1

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
12
180 sec
2
65% TM
25 lbs
12
180 sec
3
65% TM
25 lbs
12
180 sec

face pull

3×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

bench press

3×8

Low bar pause squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

Low bar pause squat

3×8

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
12
180 sec
2
65% TM
85 lbs
12
180 sec
3
65% TM
85 lbs
12
180 sec

pendlay row

3×12

Light Wednesday 1

chinup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
12
180 sec
2
65% TM
60 lbs
12
180 sec
3
65% TM
60 lbs
12
180 sec

chinup

3×12

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

overhead press

3×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

deadlift

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
12
180 sec
2
65% TM
14 lbs
12
180 sec
3
65% TM
14 lbs
12
180 sec

incline bench press

3×12

Light Friday 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

bench press

3×8

Low bar back squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

Low bar back squat

3×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
12
180 sec
2
65% TM
85 lbs
12
180 sec
3
65% TM
85 lbs
12
180 sec

skull crushers

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
12
180 sec
2
65% TM
25 lbs
12
180 sec
3
65% TM
25 lbs
12
180 sec

seated cable row

3×12

Light Monday 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
12
180 sec
2
65% TM
25 lbs
12
180 sec
3
65% TM
25 lbs
12
180 sec

lat pulldown

3×12

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

overhead press

3×8

Low bar pause squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

Low bar pause squat

3×8

dip

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

dip

3×12

Light Wednesday 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

bench press

3×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

deadlift

3×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
12
180 sec
2
65% TM
14 lbs
12
180 sec
3
65% TM
14 lbs
12
180 sec

chest supported rows

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
12
180 sec
2
65% TM
14 lbs
12
180 sec
3
65% TM
14 lbs
12
180 sec

lateral raise

3×12

Light Friday 2

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
12
180 sec
2
65% TM
25 lbs
12
180 sec
3
65% TM
25 lbs
12
180 sec

close grip lat pulldown

3×12

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

overhead press

3×8

Low bar back squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
8
180 sec
2
65% TM
85 lbs
8
180 sec
3
65% TM
85 lbs
8
180 sec

Low bar back squat

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
12
180 sec
2
65% TM
85 lbs
12
180 sec
3
65% TM
85 lbs
12
180 sec

curl

3×12

Medium Phase

Medium Monday 1

face pull

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
8
180 sec
2
85% TM
33 lbs
8
180 sec
3
85% TM
33 lbs
8
180 sec

face pull

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

bench press

3×5

Low bar pause squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

Low bar pause squat

3×5

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
8
180 sec
2
85% TM
110 lbs
8
180 sec
3
85% TM
110 lbs
8
180 sec

pendlay row

3×8

Medium Wednesday 1

chinup

Set
Intensity
Weight
Reps
Rest time
1
85% TM
80 lbs
8
180 sec
2
85% TM
80 lbs
8
180 sec
3
85% TM
80 lbs
8
180 sec

chinup

3×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

overhead press

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

deadlift

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
8
180 sec
2
85% TM
18 lbs
8
180 sec
3
85% TM
18 lbs
8
180 sec

incline bench press

3×8

Medium Friday 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

bench press

3×5

Low bar back squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

Low bar back squat

3×5

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
8
180 sec
2
85% TM
110 lbs
8
180 sec
3
85% TM
110 lbs
8
180 sec

skull crushers

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
8
180 sec
2
85% TM
33 lbs
8
180 sec
3
85% TM
33 lbs
8
180 sec

seated cable row

3×8

Medium Monday 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
8
180 sec
2
85% TM
33 lbs
8
180 sec
3
85% TM
33 lbs
8
180 sec

lat pulldown

3×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

overhead press

3×5

Low bar pause squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

Low bar pause squat

3×5

dip

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

dip

3×12

Medium Wednesday 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

bench press

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

deadlift

3×5

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
8
180 sec
2
85% TM
18 lbs
8
180 sec
3
85% TM
18 lbs
8
180 sec

chest supported rows

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
8
180 sec
2
85% TM
18 lbs
8
180 sec
3
85% TM
18 lbs
8
180 sec

lateral raise

3×8

Medium Friday 2

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
8
180 sec
2
85% TM
33 lbs
8
180 sec
3
85% TM
33 lbs
8
180 sec

close grip lat pulldown

3×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

overhead press

3×5

Low bar back squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

Low bar back squat

3×5

curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
8
180 sec
2
85% TM
110 lbs
8
180 sec
3
85% TM
110 lbs
8
180 sec

curl

3×8

Heavy Phase

Heavy Monday 1

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
38 lbs
5
300 sec
2
100% TM
38 lbs
5
300 sec
3
100% TM
38 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 22 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

face pull

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
300 sec
2
100% TM
130 lbs
3
300 sec
3
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3×3+

Low bar pause squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
300 sec
2
100% TM
130 lbs
3
300 sec
3
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Low bar pause squat

3×3+

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
5
300 sec
2
100% TM
130 lbs
5
300 sec
3
100% TM
130 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

pendlay row

3×5+

Heavy Wednesday 1

chinup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
95 lbs
5
300 sec
2
100% TM
95 lbs
5
300 sec
3
100% TM
95 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 20 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

chinup

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
300 sec
2
100% TM
130 lbs
3
300 sec
3
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

3×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 10 lbs
2
75% TM
95 lbs
5
300 sec
3
75% TM
95 lbs
5
300 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

deadlift

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
5
300 sec
2
100% TM
21 lbs
5
300 sec
3
100% TM
21 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

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

incline bench press

3×5+

Heavy Friday 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
300 sec
2
100% TM
130 lbs
3
300 sec
3
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3×3+

Low bar back squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
300 sec
2
100% TM
130 lbs
3
300 sec
3
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Low bar back squat

3×3+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
5
300 sec
2
100% TM
130 lbs
5
300 sec
3
100% TM
130 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

skull crushers

3×5+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
38 lbs
5
300 sec
2
100% TM
38 lbs
5
300 sec
3
100% TM
38 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 22 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

seated cable row

3×5+

Heavy Monday 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
38 lbs
5
300 sec
2
100% TM
38 lbs
5
300 sec
3
100% TM
38 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 22 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

lat pulldown

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
300 sec
2
100% TM
130 lbs
3
300 sec
3
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

3×3+

Low bar pause squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
300 sec
2
100% TM
130 lbs
3
300 sec
3
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Low bar pause squat

3×3+

dip

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

dip

3×12

Heavy Wednesday 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
300 sec
2
100% TM
130 lbs
3
300 sec
3
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 10 lbs
2
75% TM
95 lbs
5
300 sec
3
75% TM
95 lbs
5
300 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

deadlift

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
5
300 sec
2
100% TM
21 lbs
5
300 sec
3
100% TM
21 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 6 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 3 lbs.

chest supported rows

3×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
5
300 sec
2
100% TM
21 lbs
5
300 sec
3
100% TM
21 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 11 lbs

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

lateral raise

3×5+

Heavy Friday 2

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
38 lbs
5
300 sec
2
100% TM
38 lbs
5
300 sec
3
100% TM
38 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 22 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

close grip lat pulldown

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
300 sec
2
100% TM
130 lbs
3
300 sec
3
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

3×3+

Low bar back squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
3
300 sec
2
100% TM
130 lbs
3
300 sec
3
100% TM
130 lbs
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Low bar back squat

3×3+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
5
300 sec
2
100% TM
130 lbs
5
300 sec
3
100% TM
130 lbs
5 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

curl

3×5+