Workout Routine

Free

Strength Focused Mesocycle

by HunterC

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This mesocycle is focused on building up as much strength in the bench, deadlift, and squat while trying not to neglect other muscle groups. It will build in intensity throughout the weeks with multiple tests of the 1rm throughout the program. This program will also include designated deload phases when necessary.

Cues: Bench: Drive your shoulder blades into the bench, big arch, drive your feet into the ground, unrack, big breath in, touch and pause, push with your legs without letting your butt leave the bench, lockout, rack

Squat: Get the bar where you're most comfortable (high or low bar, doesn't matter), walk it out (3 steps ideally, 2 to get away from the rack, third to adjust), big breath in, drop where hip crease is below knee crease, explode up, rack

Deadlift: Bar over the middle of the foot, legs mainly extended (this isn't a squat), grip the bar however you prefer, big breath in, straighten out the lower back, pull straight up near the shins, lockout, down

Notes: For static holds, put on a weight that is 110% of your 1RM When performing the isometric hold, ensure that you are putting as much effort as you physically can into the bar; if you struggle with the top half of the bench, set it up to where you're pushing at the top half; if you struggle with the bottom half of the bench, set it up to where you're pushing from the bottom. Wear safety gear (straps, belt, wraps, etc.), it doesn't make you a pussy, you don't want to injure yourself. Rest until it feels like your muscles will be the limiting factor, not your cardiovascular system. Don't let others make you feel like you must rush; take your time for the best results. We are training strength; you are meant to give your all into every rep of every set, so do that; do not half-ass your reps. Push yourself hard, and the program will get you far.

Starting TM is 90% of 1RM.

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

Workouts

Week 1 Day 1 || Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
85% TM
115 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 10 lbs
Extra 3-4 reps, increase TM by 20 lbs
Extra 5+ reps, increase TM by 25 lbs

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

squat

4×5+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
75% TM
17 lbs
8
100 sec

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

goblet squat

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
75% TM
100 lbs
8
100 sec

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

romanian deadlift

3×8

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
8
100 sec
2
75% TM
30 lbs
8
100 sec
3
80% TM
32 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 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

one arm preacher curl

3×8+

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
8
100 sec
2
75% TM
75 lbs
8
100 sec
3
80% TM
80 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

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

Weighted Decline Sit-Up

3×8+

Week 1 Day 2 || Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
85% TM
115 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 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

bench press

4×5+

Bench Static Hold

Set
Time
Rest time
1
30 sec
100 sec

Bench Static Hold

1×30 s

overcoming isometric bench

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

overcoming isometric bench

3×10 s

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
80% TM
18 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

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

lateral raise

3×8+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
80% TM
110 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 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

overhead press

3×8+

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1×10+

Week 1 Day 3 || Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
85% TM
115 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 10 lbs
Extra 3-4 reps, increase TM by 20 lbs
Extra 5+ reps, increase TM by 25 lbs

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

squat

4×5+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
75% TM
17 lbs
8
100 sec

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

goblet squat

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
76% TM
105 lbs
8
100 sec

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

romanian deadlift

3×8

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
8
100 sec
2
75% TM
30 lbs
8
100 sec
3
80% TM
32 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 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

one arm preacher curl

3×8+

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
8
100 sec
2
75% TM
75 lbs
8
100 sec
3
80% TM
80 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

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

Weighted Decline Sit-Up

3×8+

Week 1 Day 4 || Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
85% TM
115 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 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

bench press

4×5+

overcoming isometric bench

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

overcoming isometric bench

3×10 s

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
80% TM
18 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

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

lateral raise

3×8+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
80% TM
110 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 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

overhead press

3×8+

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1×10+

Week 1 Day 5 || Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
85% TM
115 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 10 lbs
Extra 3-4 reps, increase TM by 20 lbs
Extra 5+ reps, increase TM by 25 lbs

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

deadlift

4×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
75% TM
100 lbs
8
100 sec

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

barbell row

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
8
100 sec
2
75% TM
30 lbs
8
100 sec
3
80% TM
32 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

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

lat pulldown

3×8+

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
8
100 sec
2
75% TM
75 lbs
8
100 sec
3
80% TM
80 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

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

Weighted Back Extension

3×8+

Week 2 Day 1 || Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
4
100 sec
2
85% TM
115 lbs
4
100 sec
3
85% TM
115 lbs
4
100 sec
4
90% TM
120 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3-4 reps, increase TM by 20 lbs
Extra 5+ reps, increase TM by 25 lbs

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

squat

4×4+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
75% TM
17 lbs
8
100 sec

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

goblet squat

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
75% TM
100 lbs
8
100 sec

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

romanian deadlift

3×8

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
8
100 sec
2
75% TM
30 lbs
8
100 sec
3
80% TM
32 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

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

one arm preacher curl

3×8+

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
8
100 sec
2
75% TM
75 lbs
8
100 sec
3
75% TM
75 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

Weighted Decline Sit-Up

3×8+

Week 2 Day 2 || Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
4
100 sec
2
85% TM
115 lbs
4
100 sec
3
85% TM
115 lbs
4
100 sec
4
90% TM
120 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

bench press

4×4+

overcoming isometric bench

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

overcoming isometric bench

3×10 s

Bench Static Hold

Set
Time
Rest time
1
30 sec
100 sec

Bench Static Hold

1×30 s

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
80% TM
18 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

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

lateral raise

3×8+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
80% TM
110 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 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

overhead press

3×8+

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1×10+

Week 2 Day 3 || Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
4
100 sec
2
85% TM
115 lbs
4
100 sec
3
85% TM
115 lbs
4
100 sec
4
90% TM
120 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3-4 reps, increase TM by 20 lbs
Extra 5+ reps, increase TM by 25 lbs

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

squat

4×4+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
75% TM
17 lbs
8
100 sec

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

goblet squat

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
75% TM
100 lbs
8
100 sec

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

romanian deadlift

3×8

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
8
100 sec
2
75% TM
30 lbs
8
100 sec
3
80% TM
32 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 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

one arm preacher curl

3×8+

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
8
100 sec
2
75% TM
75 lbs
8
100 sec
3
75% TM
75 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

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

Weighted Decline Sit-Up

3×8+

Week 2 Day 4 || Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
4
100 sec
2
85% TM
115 lbs
4
100 sec
3
85% TM
115 lbs
4
100 sec
4
90% TM
120 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

bench press

4×4+

overcoming isometric bench

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

overcoming isometric bench

3×10 s

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
80% TM
18 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 9 lbs

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

lateral raise

3×8+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
80% TM
110 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 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

overhead press

3×8+

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1×10+

Week 2 Day 5 || Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
4
100 sec
2
85% TM
115 lbs
4
100 sec
3
85% TM
115 lbs
4
100 sec
4
90% TM
120 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3-4 reps, increase TM by 20 lbs
Extra 5+ reps, increase TM by 25 lbs

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

deadlift

4×4+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
75% TM
100 lbs
8
100 sec

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

barbell row

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
8
100 sec
2
75% TM
30 lbs
8
100 sec
3
75% TM
30 lbs
8
100 sec

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

lat pulldown

3×8

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
8
100 sec
2
75% TM
75 lbs
8
100 sec
3
80% TM
80 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

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

Weighted Back Extension

3×8+

Week 3 Day 1 || Squat Max Prep

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
89% TM
120 lbs
3
100 sec
3
89% TM
120 lbs
3
100 sec
4
94% TM
125 lbs
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3-4 reps, increase TM by 20 lbs
Extra 5+ reps, increase TM by 25 lbs

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

squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
19 lbs
5
100 sec
2
85% TM
19 lbs
5
100 sec
3
85% TM
19 lbs
5
100 sec

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

goblet squat

3×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

romanian deadlift

3×5+

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
34 lbs
5
100 sec
2
85% TM
34 lbs
5
100 sec
3
85% TM
34 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

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

one arm preacher curl

3×5+

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
85% TM
85 lbs
5
100 sec
2
85% TM
85 lbs
5
100 sec
3
85% TM
85 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

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

Weighted Decline Sit-Up

3×5+

Week 3 Day 2 || Bench Max Prep

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
89% TM
120 lbs
3
100 sec
3
89% TM
120 lbs
3
100 sec
4
94% TM
125 lbs
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3-4 reps, increase TM by 15 lbs
Extra 5+ reps, increase TM by 20 lbs

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

bench press

4 sets

Bench Static Hold

Set
Time
Rest time
1
30 sec
100 sec

Bench Static Hold

1×30 s

overcoming isometric bench

Set
Time
Rest time
1
5 sec
100 sec
2
5 sec
100 sec
3
5 sec
100 sec
4
5 sec
100 sec

overcoming isometric bench

4×5 s

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
19 lbs
5
100 sec
2
85% TM
19 lbs
5
100 sec
3
85% TM
19 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

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

lateral raise

3×5+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec

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

close-grip bench press

3×5

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1×10+

Week 3 Day 3 || Squat Max Prep

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
85% TM
115 lbs
4
100 sec
3
90% TM
120 lbs
3
100 sec
4
94% TM
125 lbs
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3-4 reps, increase TM by 20 lbs
Extra 5+ reps, increase TM by 25 lbs

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

squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
19 lbs
5
100 sec
2
85% TM
19 lbs
5
100 sec

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

goblet squat

2×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 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 10 lbs
Extra 3-4 reps, increase TM by 20 lbs
Extra 5+ reps, increase TM by 25 lbs

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

romanian deadlift

2×5+

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
34 lbs
5
100 sec
2
85% TM
34 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

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

one arm preacher curl

2×5+

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
85% TM
85 lbs
5
100 sec
2
85% TM
85 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

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

Weighted Decline Sit-Up

2×5+

Week 3 Day 4 || Bench Max Prep

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
85% TM
115 lbs
4
100 sec
3
90% TM
120 lbs
3
100 sec
4
94% TM
125 lbs
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, 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

4 sets

overcoming isometric bench

Set
Time
Rest time
1
5 sec
100 sec
2
5 sec
100 sec
3
5 sec
100 sec
4
5 sec
100 sec

overcoming isometric bench

4×5 s

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
19 lbs
5
100 sec
2
85% TM
19 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

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

lateral raise

2×5+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec

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

close-grip bench press

2×5

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1×10+

Week 3 Day 5 || Deadlift Max Prep

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
85% TM
115 lbs
4
100 sec
3
90% TM
120 lbs
3
100 sec
4
94% TM
125 lbs
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 15 lbs
Extra 3-4 reps, increase TM by 25 lbs
Extra 5+ reps, increase TM by 35 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 15 lbs.

deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec

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

barbell row

2×5

lat pulldown

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

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

lat pulldown

3×5

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
5
100 sec
2
75% TM
75 lbs
5
100 sec

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

Weighted Back Extension

2×5

Week 4 Day 1 || Squat Deload

squat

Set
Intensity
Weight
Reps
Rest time
1
32% TM
45 lbs
3
100 sec
2
32% TM
45 lbs
3
100 sec

squat

2×3

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
32% TM
7 lbs
3
100 sec
2
32% TM
7 lbs
3
100 sec

goblet squat

2×3

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
32% TM
45 lbs
3
100 sec
2
32% TM
45 lbs
3
100 sec

romanian deadlift

2×3

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
32% TM
13 lbs
3
100 sec
2
32% TM
13 lbs
3
100 sec

one arm preacher curl

2×3

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
32% TM
30 lbs
3
100 sec
2
32% TM
30 lbs
3
100 sec

Weighted Decline Sit-Up

2×3

Week 4 Day 2 || Bench Deload

bench press

Set
Intensity
Weight
Reps
Rest time
1
32% TM
45 lbs
3
100 sec
2
32% TM
45 lbs
3
100 sec

bench press

2×3

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
32% TM
7 lbs
3
100 sec
2
32% TM
7 lbs
3
100 sec

lateral raise

2×3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
32% TM
45 lbs
3
100 sec
2
32% TM
45 lbs
3
100 sec

overhead press

2×3

Band Pull-Aparts

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

Band Pull-Aparts

3×10

Week 4 Day 3 || Squat Deload

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
2
100 sec
2
45% TM
60 lbs
2
100 sec

squat

2×2

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
32% TM
7 lbs
3
100 sec
2
32% TM
7 lbs
3
100 sec

goblet squat

2×3

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
32% TM
45 lbs
5
100 sec
2
32% TM
45 lbs
5
100 sec

romanian deadlift

2×5

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
32% TM
13 lbs
3
100 sec
2
32% TM
13 lbs
3
100 sec

one arm preacher curl

2×3

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
32% TM
30 lbs
3
100 sec
2
32% TM
30 lbs
3
100 sec

Weighted Decline Sit-Up

2×3

Week 4 Day 4 || Bench Deload

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
2
100 sec
2
45% TM
60 lbs
2
100 sec

bench press

2×2

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
32% TM
7 lbs
3
100 sec
2
32% TM
7 lbs
3
100 sec

lateral raise

2×3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
32% TM
45 lbs
3
100 sec
2
32% TM
45 lbs
3
100 sec

overhead press

2×3

Band Pull-Aparts

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

Band Pull-Aparts

3×10

Week 4 Day 5 || Deadlift Deload

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
2
100 sec
2
45% TM
60 lbs
2
100 sec

deadlift

2×2

barbell row

Set
Intensity
Weight
Reps
Rest time
1
32% TM
45 lbs
3
100 sec
2
32% TM
45 lbs
3
100 sec

barbell row

2×3

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
32% TM
13 lbs
3
100 sec
2
32% TM
13 lbs
3
100 sec

lat pulldown

2×3

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
32% TM
30 lbs
3
100 sec
2
32% TM
30 lbs
3
100 sec

Weighted Back Extension

2×3

Week 5 Day 1 || Peaking Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
95 lbs
3
100 sec
3
90% TM
120 lbs
2
100 sec
4
90% TM
120 lbs
2
100 sec
5
96% TM
130 lbs
1
100 sec

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

squat

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
8
100 sec
2
80% TM
32 lbs
8
100 sec
3
80% TM
32 lbs
8
100 sec

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

leg extension

3×8

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
8
100 sec
2
80% TM
18 lbs
8
100 sec
3
80% TM
18 lbs
8
100 sec

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

goblet squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
8
100 sec
2
80% TM
32 lbs
8
100 sec
3
80% TM
32 lbs
8
100 sec

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

leg curl

3×8

Week 5 Day 2 || Peaking Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
95 lbs
3
100 sec
3
90% TM
120 lbs
2
100 sec
4
90% TM
120 lbs
2
100 sec
5
95% TM
130 lbs
1
100 sec

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

bench press

5 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec

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

skull crushers

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
8
100 sec
2
80% TM
18 lbs
8
100 sec
3
80% TM
18 lbs
8
100 sec

lateral raise

3×8

chest press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
8
100 sec
2
80% TM
32 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

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

chest press

2×8+

Week 5 Day 3 || Peaking Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
95 lbs
3
100 sec
3
95% TM
130 lbs
1
100 sec
4
95% TM
130 lbs
1
100 sec
5
97% TM
130 lbs
1
100 sec

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

squat

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
8
100 sec
2
70% TM
28 lbs
8
100 sec
3
70% TM
28 lbs
8
100 sec

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

leg extension

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
8
100 sec
2
70% TM
28 lbs
8
100 sec
3
70% TM
28 lbs
8
100 sec

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

leg curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
70 lbs
12
100 sec
2
70% TM
70 lbs
12
100 sec
3
70% TM
70 lbs
12
100 sec

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

calf raise

3×12

Week 5 Day 4 || Peaking Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
95 lbs
3
100 sec
3
95% TM
130 lbs
1
100 sec
4
95% TM
130 lbs
1
100 sec
5
97% TM
130 lbs
1
100 sec

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

bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
8
100 sec
2
70% TM
28 lbs
8
100 sec
3
70% TM
28 lbs
8
100 sec

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

tricep pushdown

3×8

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
8
100 sec
2
70% TM
16 lbs
8
100 sec
3
70% TM
16 lbs
8
100 sec

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

seated overhead press

3×8

Week 5 Day 5 || Peaking Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
95 lbs
3
100 sec
3
95% TM
130 lbs
1
100 sec
4
95% TM
130 lbs
1
100 sec
5
97% TM
130 lbs
1
100 sec

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

deadlift

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
8
100 sec
2
70% TM
28 lbs
8
100 sec
3
70% TM
28 lbs
8
100 sec

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

lat pulldown

3×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
100 sec
2
70% TM
95 lbs
8
100 sec
3
70% TM
95 lbs
8
100 sec

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

barbell row

3×8

Week 6 Day 1 || Squat Max

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
95 lbs
3
100 sec
3
87% TM
115 lbs
2
100 sec
4
90% TM
120 lbs
1
100 sec
5
100% TM
135 lbs
1
100 sec

squat

5 sets

Week 6 Day 2 || Bench Max

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
95 lbs
3
100 sec
3
87% TM
115 lbs
2
100 sec
4
90% TM
120 lbs
1
100 sec
5
100% TM
135 lbs
1
100 sec

bench press

5 sets

Week 6 Day 3 || Deadlift Max

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
95 lbs
3
100 sec
3
87% TM
115 lbs
2
100 sec
4
90% TM
120 lbs
1
100 sec
5
100% TM
135 lbs
1
100 sec

deadlift

5 sets

Week 7 Day 1 || Backdown Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
80% TM
110 lbs
5
100 sec

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

squat

4×5

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
75% TM
17 lbs
8
100 sec

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

goblet squat

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
8
100 sec
2
75% TM
30 lbs
8
100 sec
3
75% TM
30 lbs
8
100 sec

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

leg extension

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
75% TM
100 lbs
8
100 sec

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

romanian deadlift

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
8
100 sec
2
75% TM
75 lbs
8
100 sec
3
75% TM
75 lbs
8
100 sec

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

calf raise

3×8

Week 7 Day 2 || Backdown Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
80% TM
110 lbs
5
100 sec

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

bench press

4×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
75% TM
17 lbs
8
100 sec

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

lateral raise

3×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
75% TM
100 lbs
8
100 sec

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

skull crushers

3×8

fly

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
75% TM
17 lbs
8
100 sec

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

fly

3×8

overcoming isometric bench

Set
Time
Rest time
1
5 sec
100 sec
2
5 sec
100 sec
3
5 sec
100 sec
4
5 sec
100 sec

overcoming isometric bench

4×5 s

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1×10+

Week 7 Day 3 || Squats

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
91% TM
125 lbs
3
100 sec
4
91% TM
125 lbs
3
100 sec
5
83% 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 3-4 reps, increase TM by 10 lbs
Extra 5+ reps, increase TM by 20 lbs

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

squat

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
100 sec
2
75% TM
17 lbs
8
100 sec
3
75% TM
17 lbs
8
100 sec

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

bulgarian split squat

3×8

kettlebell swings

Set
Intensity
Weight
Reps
Rest time
1
75% TM
24 lbs
8
100 sec
2
75% TM
24 lbs
8
100 sec
3
75% TM
24 lbs
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4 lbs.

kettlebell swings

3×8

box squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
85% TM
115 lbs
3
100 sec

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

box squat

3 sets

Week 7 Day 4 || Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
91% TM
125 lbs
3
100 sec
4
91% TM
125 lbs
3
100 sec
5
83% 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

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

bench press

5 sets

Bench Static Hold

Set
Time
Rest time
1
20 sec
100 sec

Bench Static Hold

1×20 s

dumbbell floor press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
5
100 sec
2
80% TM
18 lbs
5
100 sec
3
85% TM
19 lbs
5
100 sec

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

dumbbell floor press

3×5

dip

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

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

dip

3×10

seated cable fly

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
8
100 sec
2
75% TM
30 lbs
8
100 sec
3
75% TM
30 lbs
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 3 lbs.

seated cable fly

3×8

paused push-up

Set
Reps
Rest time
1
15
100 sec
2
10 +
amrap
100 sec

paused push-up

2 sets