Workout Routine

Free

Swolemates 1.0

by Steffski

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My wife and my 5/3/1 workout that we do together. We add a little extra to our main workout to make it a little pyramid. We also build in the aux workouts.

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

Workouts

W1A Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
59 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% TM
115 lbs
5
60 sec
8
65% TM
100 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

military press

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
60 sec
2
75% TM
34 lbs
10
60 sec
3
85% TM
38 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg curl

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
60 sec
2
75% TM
34 lbs
10
60 sec
3
85% TM
38 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 4 lbs
Extra 3+ reps, increase TM by 8 lbs

triceps extension

3×10+

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3×60 s

W1A Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% TM
115 lbs
5
60 sec
8
65% TM
100 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
75% TM
115 lbs
10
60 sec
3
85% TM
130 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

curl

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
60 sec
2
75% TM
34 lbs
10
60 sec
3
85% TM
38 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg extension

3×10+

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
25
60 sec
2
75% TM
34 lbs
25
60 sec
3
85% TM
38 lbs
25 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 25, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Machine Crunch

3×25+

W1A Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% TM
115 lbs
5
60 sec
8
65% TM
100 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3×15+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
60 sec
2
75% TM
34 lbs
10
60 sec
3
85% TM
38 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

triceps extension

3×10+

W1A Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3+ reps, increase TM by 20 lbs
7
75% TM
115 lbs
5
60 sec
8
65% TM
100 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

squat

11 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
60 sec
2
75% TM
115 lbs
5
60 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

hip thrust

3×5+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
10
60 sec
2
75% TM
85 lbs
10
60 sec
3
85% TM
95 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

calf raise

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
75% TM
115 lbs
10
60 sec
3
85% TM
130 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

curl

3×10+

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
25
60 sec
2
75% TM
34 lbs
25
60 sec
3
85% TM
38 lbs
25 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 25, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Machine Crunch

3×25+

W2A Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
45 lbs
5
60 sec
2
40% TM
60 lbs
5
60 sec
3
50% TM
75 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
80% TM
120 lbs
3
60 sec
8
70% TM
105 lbs
3
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

military press

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
8
60 sec
2
80% TM
36 lbs
8
60 sec
3
90% TM
41 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg curl

3×8+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
8
60 sec
2
80% TM
36 lbs
8
60 sec
3
90% TM
41 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

triceps extension

3×8+

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3×60 s

W2A Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
80% TM
120 lbs
3
60 sec
8
70% TM
105 lbs
3
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
60 sec
2
80% TM
120 lbs
8
60 sec
3
90% TM
135 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

curl

3×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
8
60 sec
2
80% TM
36 lbs
8
60 sec
3
90% TM
41 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg extension

3×8+

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
20
60 sec
2
80% TM
36 lbs
20
60 sec
3
90% TM
41 lbs
20 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Machine Crunch

3×20+

W2A Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
80% TM
120 lbs
3
60 sec
8
70% TM
105 lbs
3
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3×15+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
8
60 sec
2
80% TM
36 lbs
8
60 sec
3
90% TM
41 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

triceps extension

3×8+

W2A Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
80% TM
120 lbs
3
60 sec
8
70% TM
105 lbs
3
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

squat

11 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
60 sec
2
80% TM
120 lbs
3
60 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

hip thrust

3×3+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
8
60 sec
2
80% TM
90 lbs
8
60 sec
3
90% TM
100 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

calf raise

3×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
60 sec
2
80% TM
120 lbs
8
60 sec
3
90% TM
135 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

curl

3×8+

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
20
60 sec
2
80% TM
36 lbs
20
60 sec
3
90% TM
41 lbs
20 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Machine Crunch

3×20+

W3A Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
75% TM
115 lbs
5
60 sec
5
85% TM
130 lbs
3
60 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
85% TM
130 lbs
3
60 sec
8
75% TM
115 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

military press

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
5
60 sec
2
85% TM
38 lbs
3
60 sec
3
95% TM
43 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
5
60 sec
2
85% TM
38 lbs
3
60 sec
3
95% TM
43 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

triceps extension

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3×60 s

W3A Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
75% TM
115 lbs
5
60 sec
5
85% TM
130 lbs
3
60 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
83% TM
125 lbs
3
60 sec
8
75% TM
115 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
60 sec
2
85% TM
130 lbs
3
60 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
5
60 sec
2
85% TM
38 lbs
3
60 sec
3
95% TM
43 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg extension

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
25
60 sec
2
85% TM
38 lbs
20
60 sec
3
95% TM
43 lbs
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Machine Crunch

3 sets

W3A Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
75% TM
115 lbs
5
100 sec
5
85% TM
130 lbs
3
100 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
85% TM
130 lbs
3
60 sec
8
75% TM
115 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3×15+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
10
60 sec
2
85% TM
38 lbs
8
60 sec
3
95% TM
43 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

triceps extension

3 sets

W3A Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
75% TM
115 lbs
5
60 sec
5
85% TM
130 lbs
3
60 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
85% TM
130 lbs
3
60 sec
8
75% TM
115 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

squat

11 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
60 sec
2
85% TM
130 lbs
3
60 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

hip thrust

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
85 lbs
10
60 sec
2
85% TM
95 lbs
8
60 sec
3
95% TM
105 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

calf raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
10
60 sec
2
85% TM
130 lbs
8
60 sec
3
95% TM
145 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

curl

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
25
60 sec
2
85% TM
38 lbs
20
60 sec
3
95% TM
43 lbs
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Machine Crunch

3 sets

W4A Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
5
60 sec
5
50% TM
75 lbs
5
60 sec
6
60% TM
90 lbs
5
60 sec
7
50% TM
75 lbs
5
60 sec
8
40% TM
60 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

military press

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
15
60 sec
2
50% TM
23 lbs
15
60 sec
3
60% TM
27 lbs
15
60 sec

leg curl

3×15

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
15
60 sec
2
50% TM
23 lbs
15
60 sec
3
60% TM
27 lbs
15
60 sec

triceps extension

3×15

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3×60 s

W4A Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
5
60 sec
5
50% TM
75 lbs
5
60 sec
6
60% TM
90 lbs
5
60 sec
7
50% TM
75 lbs
5
60 sec
8
40% TM
60 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

deadlift

11 sets

Assisted Pullups

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

Assisted Pullups

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
15
60 sec
2
50% TM
75 lbs
15
60 sec
3
60% TM
90 lbs
15
60 sec

curl

3×15

leg extension

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
15
60 sec
2
50% TM
23 lbs
15
60 sec
3
60% TM
27 lbs
15
60 sec

leg extension

3×15

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
30
60 sec
2
50% TM
23 lbs
30
60 sec
3
60% TM
27 lbs
30
60 sec

Machine Crunch

3×30

W4A Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
5
60 sec
5
50% TM
75 lbs
5
60 sec
6
60% TM
90 lbs
5
60 sec
7
50% TM
75 lbs
5
60 sec
8
40% TM
60 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3×15

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
15
60 sec
2
50% TM
23 lbs
15
60 sec
3
60% TM
27 lbs
15
60 sec

triceps extension

3×15

W4A Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
5
60 sec
5
50% TM
75 lbs
5
60 sec
6
60% TM
90 lbs
5
60 sec
7
50% TM
75 lbs
5
60 sec
8
40% TM
60 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

squat

11 sets

hip thrust

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

hip thrust

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% TM
45 lbs
15
60 sec
2
50% TM
55 lbs
15
60 sec
3
60% TM
65 lbs
15
60 sec

calf raise

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
15
60 sec
2
50% TM
75 lbs
15
60 sec
3
60% TM
90 lbs
15
60 sec

curl

3×15

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
30
60 sec
2
50% TM
23 lbs
30
60 sec
3
60% TM
27 lbs
30
60 sec

Machine Crunch

3×30

W1B Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% TM
115 lbs
5
60 sec
8
65% TM
100 lbs
5
60 sec
9
30% TM
45 lbs
5
60 sec
10
30% TM
45 lbs
5
60 sec
11
30% TM
45 lbs
5
60 sec

military press

11×5

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
75% TM
115 lbs
10
60 sec
3
85% TM
130 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

lunge

3×10+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
75% TM
115 lbs
10
60 sec
3
85% TM
130 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

skull crushers

3×10+

side plank

Set
Time
Rest time
1
45 sec
45 sec
2
45 sec
45 sec
3
45 sec
45 sec
4
45 sec
45 sec

side plank

4×45 s

W1B Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% TM
115 lbs
5
60 sec
8
65% TM
100 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3×10+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
60 sec
2
75% TM
19 lbs
10
60 sec
3
85% TM
21 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

seated incline curl

3×10+

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
25
60 sec
2
75% TM
85 lbs
25
60 sec
3
85% TM
95 lbs
25 +
amrap
60 sec

Decline Weighted Crunch

3×25+

W1B Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% TM
115 lbs
5
60 sec
8
65% TM
100 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3×15+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
75% TM
115 lbs
10
60 sec
3
85% TM
130 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

skull crushers

3×10+

Box Jump

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

Box Jump

3×30 s

W1B Friday

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
45 lbs
5
60 sec
2
50% 1RM
55 lbs
5
60 sec
3
60% TM
65 lbs
5
60 sec
4
65% TM
70 lbs
5
60 sec
5
75% TM
85 lbs
5
60 sec
6
85% TM
95 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
75% TM
85 lbs
5
60 sec
8
65% TM
70 lbs
5
60 sec
9
30% TM
35 lbs
10
60 sec
10
30% TM
35 lbs
10
60 sec
11
30% TM
35 lbs
10
60 sec

leg press

11 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
60 sec
2
75% TM
19 lbs
10
60 sec
3
85% TM
21 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

seated incline curl

3×10+

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
10
60 sec
2
75% TM
85 lbs
10
60 sec
3
85% TM
95 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Hyperextensions

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
75% TM
115 lbs
10
60 sec
3
85% TM
130 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

calf raise

3×10+

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
25
60 sec
2
75% TM
85 lbs
25
60 sec
3
85% TM
95 lbs
25 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 25, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Decline Weighted Crunch

3×25+

W2B Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
80% TM
120 lbs
3
60 sec
8
70% TM
105 lbs
3
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

military press

11 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
60 sec
2
80% TM
120 lbs
8
60 sec
3
90% TM
135 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

lunge

3×8+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
60 sec
2
80% TM
120 lbs
8
60 sec
3
90% TM
135 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

skull crushers

3×8+

side plank

Set
Time
Rest time
1
45 sec
60 sec
2
45 sec
60 sec
3
45 sec
60 sec
4
45 sec
60 sec

side plank

4×45 s

W2B Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
80% TM
120 lbs
3
60 sec
8
70% TM
105 lbs
3
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3×10+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
8
60 sec
2
80% TM
20 lbs
8
60 sec
3
90% TM
23 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

seated incline curl

3×8+

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
20
60 sec
2
80% TM
90 lbs
20
60 sec
3
90% TM
100 lbs
20 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Decline Weighted Crunch

3×20+

W2B Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
80% TM
120 lbs
3
60 sec
8
70% TM
105 lbs
3
60 sec
9
30% TM
45 lbs
5
60 sec
10
30% TM
45 lbs
5
60 sec
11
30% TM
45 lbs
5
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3×15+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
60 sec
2
80% TM
120 lbs
8
60 sec
3
90% TM
135 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

skull crushers

3×8+

Box Jump

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

Box Jump

3×30 s

W2B Friday

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
45 lbs
5
60 sec
2
50% TM
55 lbs
5
60 sec
3
60% TM
65 lbs
5
60 sec
4
70% TM
75 lbs
3
60 sec
5
80% TM
90 lbs
3
60 sec
6
90% TM
100 lbs
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
80% TM
90 lbs
3
60 sec
8
70% TM
75 lbs
3
60 sec
9
30% TM
35 lbs
10
60 sec
10
30% TM
35 lbs
10
60 sec
11
30% TM
35 lbs
10
60 sec

leg press

11 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
8
60 sec
2
80% TM
20 lbs
8
60 sec
3
90% TM
23 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

seated incline curl

3×8+

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
8
60 sec
2
80% TM
90 lbs
8
60 sec
3
90% TM
100 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Hyperextensions

3×8+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
60 sec
2
80% TM
120 lbs
8
60 sec
3
90% TM
135 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

calf raise

3×8+

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
20
60 sec
2
80% TM
90 lbs
20
60 sec
3
90% TM
100 lbs
20 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Decline Weighted Crunch

3×20+

W3B Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
75% TM
115 lbs
5
60 sec
5
85% TM
130 lbs
3
60 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
85% TM
130 lbs
3
60 sec
8
75% TM
115 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

military press

11 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
65% TM
100 lbs
8
60 sec
3
65% TM
100 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

lunge

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
10
60 sec
2
85% TM
130 lbs
8
60 sec
3
95% TM
145 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

skull crushers

3 sets

side plank

Set
Time
Rest time
1
45 sec
45 sec
2
45 sec
45 sec
3
45 sec
45 sec
4
45 sec
45 sec

side plank

4×45 s

W3B Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
75% TM
115 lbs
5
60 sec
5
85% TM
130 lbs
3
60 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
85% TM
130 lbs
3
60 sec
8
75% TM
115 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3×10+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
10
60 sec
2
85% TM
21 lbs
8
60 sec
3
95% TM
24 lbs
5
60 sec

seated incline curl

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% TM
85 lbs
25
60 sec
2
85% TM
95 lbs
20
60 sec
3
95% TM
105 lbs
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Decline Weighted Crunch

3 sets

W3B Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
75% TM
115 lbs
5
60 sec
5
85% TM
130 lbs
3
60 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
85% TM
130 lbs
3
60 sec
8
75% TM
115 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
10
60 sec
2
85% TM
130 lbs
8
60 sec
3
95% TM
145 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

skull crushers

3 sets

Box Jump

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

Box Jump

3×30 s

W3B Friday

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
45 lbs
5
100 sec
2
50% TM
55 lbs
5
100 sec
3
60% TM
65 lbs
5
100 sec
4
75% TM
85 lbs
5
100 sec
5
85% TM
95 lbs
3
100 sec
6
95% TM
105 lbs
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
7
85% TM
95 lbs
3
100 sec
8
75% TM
85 lbs
5
100 sec
9
30% TM
35 lbs
10
100 sec
10
30% TM
35 lbs
10
100 sec
11
30% TM
35 lbs
10
100 sec

leg press

11 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
10
60 sec
2
85% TM
21 lbs
8
60 sec
3
95% TM
24 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

seated incline curl

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
75% TM
85 lbs
10
60 sec
2
85% TM
95 lbs
8
60 sec
3
95% TM
105 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Hyperextensions

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
10
60 sec
2
85% TM
130 lbs
8
60 sec
3
95% TM
145 lbs
5 +
amrap
Prog. Overload
60 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

calf raise

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% TM
85 lbs
25
60 sec
2
85% TM
95 lbs
20
60 sec
3
95% TM
105 lbs
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Decline Weighted Crunch

3 sets

W4B Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
5
60 sec
5
50% TM
75 lbs
5
60 sec
6
60% TM
90 lbs
5
60 sec
7
50% TM
75 lbs
5
60 sec
8
40% TM
60 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

military press

11 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
15
60 sec
2
50% TM
75 lbs
15
60 sec
3
60% TM
90 lbs
15
60 sec

lunge

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
15
60 sec
2
50% TM
75 lbs
15
60 sec
3
60% TM
90 lbs
15
60 sec

skull crushers

3×15

side plank

Set
Time
Rest time
1
45 sec
45 sec
2
45 sec
45 sec
3
45 sec
45 sec
4
45 sec
45 sec

side plank

4×45 s

W4B Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
5
60 sec
5
50% TM
75 lbs
5
60 sec
6
60% TM
90 lbs
5
60 sec
7
50% TM
75 lbs
5
60 sec
8
40% TM
60 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

deadlift

11 sets

Assisted Pullups

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

Assisted Pullups

3×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10 lbs
15
60 sec
2
50% TM
13 lbs
15
60 sec
3
60% TM
15 lbs
15
60 sec

seated incline curl

3×15

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
0% TM
30
60 sec
2
0% TM
30
60 sec
3
0% TM
30
60 sec

Decline Weighted Crunch

3×30

W4B Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
5
60 sec
5
50% TM
75 lbs
5
60 sec
6
60% TM
90 lbs
5
60 sec
7
50% TM
75 lbs
5
60 sec
8
40% TM
60 lbs
5
60 sec
9
30% TM
45 lbs
10
60 sec
10
30% TM
45 lbs
10
60 sec
11
30% TM
45 lbs
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
15
60 sec
2
50% TM
75 lbs
15
60 sec
3
60% TM
90 lbs
15
60 sec

skull crushers

3×15

Box Jump

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

Box Jump

3×30 s

W4B Friday (deload)

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
45 lbs
5
60 sec
2
50% TM
55 lbs
5
60 sec
3
60% TM
65 lbs
5
60 sec
4
40% TM
45 lbs
5
60 sec
5
50% TM
55 lbs
5
60 sec
6
60% TM
65 lbs
5
60 sec
7
50% TM
55 lbs
5
60 sec
8
40% TM
45 lbs
5
60 sec
9
30% TM
35 lbs
10
60 sec
10
30% TM
35 lbs
10
60 sec
11
30% TM
35 lbs
10
60 sec

leg press

11 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10 lbs
15
60 sec
2
50% TM
13 lbs
15
60 sec
3
60% TM
15 lbs
15
60 sec

seated incline curl

3×15

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
0% TM
15
60 sec
2
0% TM
15
60 sec
3
0% TM
15
60 sec

Hyperextensions

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
15
60 sec
2
50% TM
75 lbs
15
60 sec
3
60% TM
90 lbs
15
60 sec

calf raise

3×15

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
0% TM
5
60 sec
2
0% TM
5
60 sec
3
0% TM
5
60 sec

Decline Weighted Crunch

3×5