Workout Routine

Free

Program

by madslyck

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Bænk Ryg Skulder arm Ben

5x5+ 3x3+ 1+

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

Workouts

Bænk 5x5

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
150 sec
2
85% TM
130 lbs
5
150 sec
3
85% TM
130 lbs
5
150 sec
4
85% TM
130 lbs
5
150 sec
5
85% TM
130 lbs
5 +
amrap
150 sec

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

bench press

5 sets

Squat 5x5+

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
150 sec
2
85% TM
130 lbs
5
150 sec
3
85% TM
130 lbs
5
150 sec
4
85% TM
130 lbs
5
150 sec
5
85% TM
130 lbs
5 +
amrap
Prog. Overload
150 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

squat

5 sets

OHP 5x5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
150 sec
2
85% TM
130 lbs
5
150 sec
3
85% TM
130 lbs
5
150 sec
4
85% TM
130 lbs
5
150 sec
5
85% TM
130 lbs
5 +
amrap
Prog. Overload
150 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

overhead press

5 sets

Dødløft 5x5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
150 sec
2
85% TM
130 lbs
5
150 sec
3
85% TM
130 lbs
5
150 sec
4
85% TM
130 lbs
5
150 sec
5
85% TM
130 lbs
5 +
amrap
Prog. Overload
150 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

deadlift

5 sets

Bænk 3x3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
3
150 sec
2
90% TM
135 lbs
3
150 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
150 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

bench press

3 sets

Squat 3x3+

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
3
150 sec
2
90% TM
135 lbs
3
150 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
150 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

squat

3 sets

OHP 3x3+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
3
150 sec
2
90% TM
135 lbs
3
150 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
150 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

overhead press

3 sets

Dødløft 3x3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
3
150 sec
2
90% TM
135 lbs
3
150 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
150 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

deadlift

3 sets

Bænk 1+

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
150 sec
2
85% TM
130 lbs
3
150 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

bench press

3 sets

Squat 1+

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
150 sec
2
85% TM
130 lbs
3
150 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

squat

3 sets

OHP 1+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
150 sec
2
85% TM
130 lbs
3
150 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

overhead press

3 sets

Dødløft 1+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
150 sec
2
85% TM
130 lbs
3
150 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

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

deadlift

3 sets