Workout Routine

Free

Simple Routine

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

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
5
150 sec
2
100% TM
130 lbs
5
150 sec
3
100% 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 1-4 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 %

barbell row

3×5+

bench press

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

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

bench press

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
5
150 sec
2
100% TM
130 lbs
5
150 sec
3
100% 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 1-4 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+

B

chinup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
95 lbs
5
150 sec
2
100% TM
95 lbs
5
150 sec
3
100% TM
95 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 2-4 reps, increase TM by 5 lbs
Extra 5+ reps, increase TM by 10 lbs

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

chinup

3×5+

overhead press

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

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

overhead press

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
5
150 sec
2
100% TM
130 lbs
5
150 sec
3
100% 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 1-4 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 %

deadlift

3×5+