Workout Routine

Free

Testing ww

by TheEnd

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

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
5
100 sec
2
WW
120 lbs
5
100 sec

Overload: Working weight +5 lbs after every successful session.

bench press

2×5

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-7
100 sec
2
–
–
5-7
100 sec

Double Progression: Work within 5-7 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

bench press

2×5

Workout 3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-7
100 sec

Double Progression: Work within 5-7 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

squat

1×5

Workout 4

squat TEST

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
5
100 sec
2
WW
120 lbs
5
100 sec

Overload: Working weight +5 lbs after every successful session.

squat TEST

2×5