Workout Routine

Free

Super Basic 3-Day

by majcher00s

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Targeted muscles
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Click a muscle to see how much a workout targets it
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Very High

Workouts

Workout 1-A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
50 lbs
8
90 sec
2
67% 1RM
100 lbs
8
90 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
65% 1RM
100 lbs
10
150 sec
5
65% 1RM
100 lbs
10
150 sec
6
65% 1RM
100 lbs
10
150 sec
7
65% 1RM
100 lbs
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

deadlift

7 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
50 lbs
8
90 sec
2
67% 1RM
100 lbs
8
90 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
65% 1RM
100 lbs
10
150 sec
5
65% 1RM
100 lbs
10
150 sec
6
65% 1RM
100 lbs
10
150 sec
7
65% 1RM
100 lbs
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

overhead press

7 sets

Workout 2-A

bench press

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
50 lbs
8
90 sec
2
67% 1RM
100 lbs
8
90 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
65% 1RM
100 lbs
10
150 sec
5
65% 1RM
100 lbs
10
150 sec
6
65% 1RM
100 lbs
10
150 sec
7
65% 1RM
100 lbs
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

bench press

7 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
50 lbs
8
90 sec
2
67% 1RM
100 lbs
8
90 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
65% 1RM
100 lbs
10
150 sec
5
65% 1RM
100 lbs
10
150 sec
6
65% 1RM
100 lbs
10
150 sec
7
65% 1RM
100 lbs
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

barbell row

7 sets

Workout 3-A

squat

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
50 lbs
8
90 sec
2
67% 1RM
100 lbs
8
90 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
65% 1RM
100 lbs
10
150 sec
5
65% 1RM
100 lbs
10
150 sec
6
65% 1RM
100 lbs
10
150 sec
7
65% 1RM
100 lbs
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

squat

7 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
15 lbs
8
90 sec
2
67% 1RM
30 lbs
8
90 sec
3
85% 1RM
38 lbs
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
4
65% 1RM
29 lbs
10
150 sec
5
65% 1RM
29 lbs
10
150 sec
6
65% 1RM
29 lbs
10
150 sec
7
65% 1RM
29 lbs
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

lat pulldown

7 sets