Workout Routine

Free

Phase 1

by Baer451

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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

Tag 1 - Antritt

Split Squat Iso Hold

Set
Time
Rest time
1
150 sec
30 sec
2
150 sec
30 sec

Split Squat Iso Hold

2×150 s

Iso Standing Straight Leg

Set
Time
Rest time
1
120 sec
30 sec
2
120 sec
30 sec

Iso Standing Straight Leg

2×120 s

Sled Sprint 30m

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
45 lbs
1
0 sec

Sled Sprint 30m

1×1

Shin Angle Walks 30m (no arms)

Set
Reps
Rest time
1
2
0 sec

Shin Angle Walks 30m (no arms)

1×2

Sled Sprint 30m

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
45 lbs
1
0 sec

Sled Sprint 30m

1×1

Shin Angle Walks 30m

Set
Reps
Rest time
1
2
0 sec

Shin Angle Walks 30m

1×2

Sprint 10m

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

Sprint 10m

4×1

Sprint 20m

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
240 sec
2
–
–
1
240 sec

Sprint 20m

2×1

Non CM Vertical Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
60 sec
2
–
–
1
60 sec
3
–
–
1
60 sec
4
–
–
1
60 sec
5
–
–
1
60 sec
6
–
–
1
60 sec
7
–
–
1
60 sec
8
–
–
1
60 sec

Non CM Vertical Toss

8×1

Non CM Broad Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
60 sec
2
–
–
1
60 sec
3
–
–
1
60 sec
4
–
–
1
60 sec
5
–
–
1
60 sec
6
–
–
1
60 sec
7
–
–
1
60 sec
8
–
–
1
60 sec

Non CM Broad Jump

8×1

Band Resisted Non CM Jump

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

Band Resisted Non CM Jump

3×6

Front Foot Elevated Internal Rotational Step Up

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Front Foot Elevated Internal Rotational Step Up

3×8

REFESS Iso Hold

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

REFESS Iso Hold

3×30 s

Strict SL Calf Raise

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

Strict SL Calf Raise

3×10

Dienstag - Plyometrie & Oberkörper I

Pogos

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

Pogos

2×10

Deep Knee Jumps

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

Deep Knee Jumps

2×10

Light Bounds 10m

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

Light Bounds 10m

2×1

Power Skip 10m

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

Power Skip 10m

2×10

Lateral Deep Bounds

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec

Lateral Deep Bounds

2×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
70% 1RM
105 lbs
8 +
amrap
180 sec
3
55% 1RM
85 lbs
10 +
amrap
180 sec

bench press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

pullup

1×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

incline bench press

1×8+

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
10 +
amrap
0 sec

pullup

1×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
180 sec

incline bench press

1×10+

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Chest Supported Rows (Elbow 70°-90°)

1×8+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

seated overhead press

1×8+

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
0 sec

Chest Supported Rows (Elbow 70°-90°)

1×10+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
180 sec

seated overhead press

1×10+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

rear delt fly

1×8+

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Side Lying Lateral Raise

1×8+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
0 sec

rear delt fly

1×10+

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
180 sec

Side Lying Lateral Raise

1×10+

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Preacher Curl

1×8+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

overhead triceps extensions

1×8+

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
0 sec

Preacher Curl

1×10+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
10 +
amrap
180 sec

overhead triceps extensions

1×10+

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

reverse curl

1×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
10 +
amrap
0 sec

curl

1×10+

Reverse Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Reverse Tricep Pushdown

1×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec

tricep pushdown

1×10+

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
0 sec

reverse curl

1×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
0 sec

curl

1×10+

Reverse Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10 +
amrap
0 sec

Reverse Tricep Pushdown

1×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec

tricep pushdown

1×10+

Tag 3 - Top Speed

Split Squat Iso Hold

Set
Time
Rest time
1
95 sec
60 sec
2
95 sec
60 sec

Split Squat Iso Hold

2×95 s

Iso Standing Straight Leg

Set
Time
Rest time
1
120 sec
0 sec
2
120 sec
0 sec

Iso Standing Straight Leg

2×120 s

Flying 10 bis Performance nachlässt (Max 10) ss w/ Bent Knee Bounds x2

Set
Reps
Rest time
1
1
180 sec
2
1
180 sec
3
1
180 sec
4
1
180 sec
5
1
180 sec
6
1
180 sec
7
1
180 sec
8
1
180 sec
9
1
180 sec
10
1
180 sec

Flying 10 bis Performance nachlässt (Max 10) ss w/ Bent Knee Bounds x2

10×1

Stiffness Skips

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

Stiffness Skips

3×60 s

Box Drop Holds

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

Box Drop Holds

3×3

Single Leg Overcoming Iso (Straight Knee/Leg)

Set
Time
Rest time
1
5 sec
180 sec
2
5 sec
180 sec
3
5 sec
180 sec

Single Leg Overcoming Iso (Straight Knee/Leg)

3×5 s

Single Leg Overcoming Iso (Slightly Bent Knee)

Set
Time
Rest time
1
5 sec
180 sec
2
5 sec
180 sec
3
5 sec
180 sec

Single Leg Overcoming Iso (Slightly Bent Knee)

3×5 s

Iso Hamstring Bridge

Set
Time
Rest time
1
25 sec
180 sec
2
25 sec
180 sec
3
25 sec
180 sec

Iso Hamstring Bridge

3×25 s

Tag 4 - Plyometrie & Oberkörper II

Pogos

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

Pogos

2×10

Deep Knee Jumps

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

Deep Knee Jumps

2×10

Light Bounds 10m

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

Light Bounds 10m

2×1

Power Skip 10m

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

Power Skip 10m

2×1

Light Lateral Bounds

Set
Reps
Rest time
1
6
60 sec
2
6
60 sec

Light Lateral Bounds

2×6

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
75% 1RM
115 lbs
8 +
amrap
180 sec
3
65% 1RM
100 lbs
10 +
amrap
180 sec

barbell row

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

bench press

1×8+

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Single Arm Cable Pulldown (Elbow To Pelvis)

1×8+

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
0 sec

bench press

1×10+

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10 +
amrap
180 sec

Single Arm Cable Pulldown (Elbow To Pelvis)

1×10+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

seated shoulder press

1×8+

Dumbbell Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Dumbbell Chest Fly

1×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10 +
amrap
180 sec

seated shoulder press

1×10+

Dumbbell Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
0 sec

Dumbbell Chest Fly

1×10+

Side Lying Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Side Lying Rear Delt Raise

1×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

lateral raise

1×8+

Side Lying Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
10 +
amrap
0 sec

Side Lying Rear Delt Raise

1×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
180 sec

lateral raise

1×10+

Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Spider Curl

1×8+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

close-grip bench press

1×8+

Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
0 sec

Spider Curl

1×10+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10 +
amrap
180 sec

close-grip bench press

1×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

hammer curl

1×8+

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Tricep Rope Pushdown

1×8+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10 +
amrap
0 sec

hammer curl

1×10+

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10 +
amrap
180 sec

Tricep Rope Pushdown

1×10+