Workout Routine

Free

Strength Speed

by matteorossit

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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

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
50% 1RM
75 lbs
10
50 sec
3
60% 1RM
90 lbs
10
100 sec

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

squat

3×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
50% 1RM
75 lbs
10
100 sec
3
60% 1RM
90 lbs
10
100 sec

bench press

3×10

Workout 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
50% 1RM
75 lbs
10
100 sec
3
60% 1RM
90 lbs
10
100 sec

overhead press

3×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
50% 1RM
75 lbs
10
100 sec
3
60% 1RM
90 lbs
10
100 sec

deadlift

3×10