Workout Routine

Free

Strength Training

by csharvie16

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Modified StrongLifts 5x5 with single-leg RDLs, pistol/shrimp squats, and antagonist exercises as assistance work

Starting TM is 90% of 1RM.

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

Workouts

Workout A

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
300 sec
2
85% TM
115 lbs
5
300 sec
3
85% TM
115 lbs
5
300 sec
4
85% TM
115 lbs
5
300 sec
5
85% TM
115 lbs
5
300 sec

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

bench press

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
300 sec
2
85% TM
115 lbs
5
300 sec
3
85% TM
115 lbs
5
300 sec
4
85% TM
115 lbs
5
300 sec
5
85% TM
115 lbs
5
300 sec

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

squat

5×5

Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
90% TM
20 lbs
3
300 sec
2
90% TM
20 lbs
3
300 sec
3
90% TM
20 lbs
3
300 sec

Pull-Up

3×3

Single-Leg Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Single-Leg Romanian Deadlift

3×8

wrist curl - extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

wrist curl - extension

3×8

Workout B

deadlift

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

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

deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
300 sec
2
85% TM
115 lbs
5
300 sec
3
85% TM
115 lbs
5
300 sec
4
85% TM
115 lbs
5
300 sec
5
85% TM
115 lbs
5
300 sec

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

overhead press

5×5

Pull-Up

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

Pull-Up

3×8

Shrimp Squat

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

Shrimp Squat

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

face pull

3×8