Workout Routine

Free

Test

by JamieB69

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Starting TM is 95% of 1RM.

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

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
110% 1RM
165 lbs
5 +
amrap
Prog. Overload
100 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
2
55% 1RM
85 lbs
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
65% TM
95 lbs
5 +
amrap
100 sec

bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5 +
amrap
100 sec
2
55% 1RM
85 lbs
5
100 sec
3
55% 1RM
85 lbs
5
100 sec
4
55% 1RM
85 lbs
5
100 sec

deadlift

4 sets