Workout Routine

Free

Power

by pedram

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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

Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
2
300 sec
2
67% 1RM
100 lbs
1
300 sec
3
75% 1RM
115 lbs
1
300 sec
4
80% 1RM
120 lbs
1
300 sec
5
80% 1RM
120 lbs
1
300 sec
6
70% 1RM
105 lbs
3
300 sec
7
67% 1RM
100 lbs
4 +
amrap
300 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 %

squat

7 sets

Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
1
300 sec
2
65% 1RM
100 lbs
1
300 sec
3
70% 1RM
105 lbs
1
300 sec
4
82% 1RM
125 lbs
1
300 sec
5
82% 1RM
125 lbs
1
300 sec
6
75% 1RM
115 lbs
3
300 sec
7
70% 1RM
105 lbs
5
300 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 %

deadlift

7 sets

Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
2
300 sec
2
67% 1RM
100 lbs
2
300 sec
3
75% 1RM
115 lbs
1
300 sec
4
82% 1RM
125 lbs
1
300 sec
5
82% 1RM
125 lbs
1
300 sec
6
72% 1RM
110 lbs
3
300 sec
7
67% 1RM
100 lbs
3
300 sec
8
60% 1RM
90 lbs
5 +
amrap
300 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

8 sets