Workout Routine

Free

Shove It

by maurobarreto

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Starting TM is 85% of 1RM.

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

Workouts

W1D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 lbs
5 +
amrap
Prog. Overload
100 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 %

bench press

3×5+

overhead press

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

overhead press

5×10

W1D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 lbs
5 +
amrap
Prog. Overload
100 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

deadlift

3×5+

squat

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

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

squat

5×10

W1D3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 lbs
5 +
amrap
Prog. Overload
100 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

overhead press

3×5+

bench press

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

bench press

5×10

W1D4

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 lbs
5 +
amrap
Prog. Overload
100 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

squat

3×5+

deadlift

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

deadlift

5×10

W2D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
Prog. Overload
100 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

bench press

3×3+

overhead press

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

overhead press

5×10

W2D2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
Prog. Overload
100 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

overhead press

3×3+

bench press

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

bench press

5×10

W2D3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
Prog. Overload
100 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

3×3+

squat

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

squat

5×10

W2D4

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
Prog. Overload
100 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

squat

3×3+

deadlift

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

deadlift

5×10

W3D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
100 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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3 sets

overhead press

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

overhead press

5×10

W3D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
100 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

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

3 sets

squat

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

squat

5×10

W3D3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
100 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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

3 sets

bench press

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

bench press

5×10

W3D4

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
100 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

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

squat

3 sets

deadlift

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

deadlift

5×10

Deload D1

overhead press

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

overhead press

3×5+

Deload D2

deadlift

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

deadlift

3×5+

Deload D3

bench press

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

bench press

3×5+

Deload D4

squat

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

squat

3×5+