Workout Routine

Free

Simple Routine 2

by fabxc

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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

A

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
5
100 sec
2
100% TM
130 lbs
5
100 sec
3
100% TM
130 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 1-4 reps, increase TM by 5 lbs
Extra 5+ reps, increase TM by 10 lbs

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

overhead press

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
5
100 sec
2
100% TM
130 lbs
5
100 sec
3
100% TM
130 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 %

barbell row

3×5+

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
8
100 sec
2
100% TM
130 lbs
8
100 sec
3
100% TM
130 lbs
8
100 sec

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

straight leg deadlift

3×8

B

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
5
120 sec
2
100% TM
130 lbs
5
120 sec
3
100% TM
130 lbs
5 +
amrap
Prog. Overload
120 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 1-4 reps, increase TM by 5 lbs
Extra 5+ reps, increase TM by 10 lbs

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

squat

3×5+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
8
100 sec
2
100% TM
130 lbs
8
100 sec
3
100% TM
130 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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 %

close-grip bench press

3×8+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
10
100 sec
2
100% TM
21 lbs
10
100 sec
3
100% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

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

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

hammer curl

3×10+

C

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
5
100 sec
2
100% TM
130 lbs
5
100 sec
3
100% TM
130 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+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
10
100 sec
2
100% TM
21 lbs
10
100 sec
3
100% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

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

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

single arm row

3×10+

front squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
8
100 sec
2
100% TM
130 lbs
8
100 sec
3
100% TM
130 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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 %

front squat

3×8+

D

deadlift

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

3×5+

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

push-ups

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
10
100 sec
2
100% TM
21 lbs
10
100 sec
3
100% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

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

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

hammer curl

3×10+