Workout Routine

Free

Strong and Fast

by Sandrino

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week one: A-B-A week two: B-A-B

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

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5
180 sec

squat

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5
180 sec

bench press

5×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

pullup

5×10

bicycle crunches

Set
Reps
Rest time
1
100
180 sec

bicycle crunches

1×100

Workout B

clean and jerk

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
180 sec
2
85% 1RM
130 lbs
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5
180 sec

clean and jerk

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
180 sec
2
75% 1RM
115 lbs
10
180 sec
3
75% 1RM
115 lbs
10
180 sec
4
75% 1RM
115 lbs
10
180 sec
5
75% 1RM
115 lbs
10
180 sec

bench press

5×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

dip

5×10

bicycle crunches

Set
Reps
Rest time
1
100
180 sec

bicycle crunches

1×100