Workout Routine

Free

Stronkachonk

by Hayden

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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

Upper/Core

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
55% 1RM
85 lbs
8
100 sec
3
55% 1RM
85 lbs
8
100 sec
4
55% 1RM
85 lbs
8
100 sec

bench press

4×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
80% 1RM
36 lbs
4
100 sec
3
65% 1RM
29 lbs
6
100 sec
4
55% 1RM
25 lbs
8
100 sec
5
45% 1RM
20 lbs
15 +
amrap
100 sec

lat pulldown

5 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
55% 1RM
14 lbs
8
100 sec
3
55% 1RM
14 lbs
8
100 sec
4
55% 1RM
14 lbs
8
100 sec

fly

4×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

seated cable row

4×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Cable crunch

3×20

dead bugs

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

dead bugs

3×20

cheeks

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec
4
85% 1RM
130 lbs
5 +
amrap
100 sec

squat

4×5+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8
100 sec

bulgarian split squat

3×8

good morning

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

good morning

3×8

curtsy lunges with side kick

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

curtsy lunges with side kick

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25 +
amrap
100 sec
2
–
–
25 +
amrap
100 sec

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

calf raise

2×25+

drumsticks

front squat

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
9 lbs
5
100 sec
2
85% 1RM
21 lbs
5
100 sec
3
65% TM
15 lbs
6
100 sec
4
55% 1RM
14 lbs
8 +
amrap
100 sec

front squat

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

lunge

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
55% 1RM
25 lbs
25
100 sec
3
55% 1RM
25 lbs
25
100 sec
4
55% 1RM
25 lbs
25
100 sec

leg extension

4 sets