Workout Routine
Free1.Squat(pow) 2.Back(hyp) 3.Bench(pow)
end of first week
4.Leg(hyp) 5.OHP(pow) 6.Chest + tri (hyp)
end of second week
7.Deadlift(pow) 8.Shoulders (hyp) 9.Rest start new cycle, low risk to overtrain in case of it, get a deload
for short:
PPL + LO(a)DS
key ideas: powerlift, hypertrophy, 3,4 days, pendulation, rest days
Starting TM is 80% of 1RM.
Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.