Workout Routine

Free

Shove It 2-Day

by maurobarreto

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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

Training blocks

Week 1

W1D1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
100 sec

squat

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

bench press

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

W1D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
100 sec

deadlift

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

overhead press

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

Week 2

W2D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
100 sec

bench press

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

deadlift

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

W2D2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
100 sec

overhead press

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

squat

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

Week 3

W3D1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
100 sec

squat

3×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

bench press

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

W3D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
100 sec

deadlift

3×3+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

overhead press

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

Week 4

W4D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
100 sec

bench press

3×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

deadlift

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

W4D2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
100 sec

overhead press

3×3+

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

squat

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

Week 5

W5D1

squat

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

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

bench press

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

W5D2

deadlift

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

deadlift

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

overhead press

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

Week 6

W6D1

bench press

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

bench press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

deadlift

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

W6D2

overhead press

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

overhead press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

squat

5×10

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

Week 7

W7D1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5
100 sec

squat

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5
100 sec

bench press

3×5

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

W7D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5
100 sec

deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5
100 sec

overhead press

3×5

seated cable row

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

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15