Workout Routine

Free

Pure strength week 1 ABA

by Just_a_guy_wit_a_smile

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Starting TM is 70% of 1RM.

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

Workouts

Session A week 1

Face Pulls 2 sec pause at contraction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

Face Pulls 2 sec pause at contraction

2×10

front squat

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
12
60 sec
2
65% 1RM
100 lbs
6
180 sec
3
65% 1RM
100 lbs
6
180 sec
4
65% 1RM
100 lbs
6
180 sec
5
65% 1RM
100 lbs
6
180 sec

front squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
4
60 sec
2
65% 1RM
100 lbs
6
120 sec
3
65% 1RM
100 lbs
6
120 sec
4
65% 1RM
100 lbs
6
120 sec

overhead press

4 sets

Lat pulldown dual pulley

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
4
60 sec
2
65% 1RM
29 lbs
6
120 sec
3
65% 1RM
29 lbs
6
120 sec
4
65% 1RM
29 lbs
6
120 sec

Lat pulldown dual pulley

4 sets

Pallof press, 2 sec pause at extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

Pallof press, 2 sec pause at extension

2×10

Session B week 1

Face Pulls 2 sec pause at contraction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
12 sec
2
–
–
10
12 sec

Face Pulls 2 sec pause at contraction

2×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
12
60 sec
2
65% 1RM
100 lbs
6
180 sec
3
65% 1RM
100 lbs
6
180 sec
4
65% 1RM
100 lbs
6
180 sec
5
65% 1RM
100 lbs
6
180 sec

deadlift

5 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
4
60 sec
2
65% 1RM
100 lbs
6
120 sec
3
65% 1RM
100 lbs
6
120 sec
4
65% 1RM
100 lbs
6
120 sec

pendlay row

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
4
60 sec
2
65% 1RM
100 lbs
6
120 sec
3
65% 1RM
100 lbs
6
120 sec
4
65% 1RM
100 lbs
6
120 sec

incline bench press

4 sets

Farmer's walks with Fat Gripz

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

Farmer's walks with Fat Gripz

2×30 s