Workout Routine

Free

TimboSlice's 531 BBB - 3 Month

by timdavisnew

Download free Hardy app

Basically Wendler's version but some accessory changes + Incline Bench instead of OHP.

Starting TM is 90% of 1RM.

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

Workouts

W1 Monday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec
4
65% TM
90 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
85% TM
115 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 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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

6×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

bench press

5×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

chinup

5×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
100 sec
2
–
–
21
100 sec
3
–
–
21
100 sec

curl

3×21

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10 +
amrap
100 sec

tricep pushdown

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

face pull

3×15+

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec
4
65% TM
90 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
85% TM
115 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 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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

6×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

squat

5×10

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
20
100 sec
2
100% 1RM
110 lbs
20
100 sec
3
100% 1RM
110 lbs
20
100 sec
4
100% 1RM
110 lbs
20
100 sec
5
100% 1RM
110 lbs
20
100 sec

weighted crunch

5×20

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
20
100 sec
2
50% 1RM
75 lbs
20
100 sec
3
50% 1RM
75 lbs
20
100 sec
4
50% 1RM
75 lbs
20
100 sec
5
50% 1RM
75 lbs
20
100 sec

rack deadlift

5×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
21
100 sec
2
100% 1RM
25 lbs
21
100 sec
3
100% 1RM
25 lbs
21
100 sec

hammer curl

3×21

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
20
100 sec
2
50% 1RM
75 lbs
20
100 sec
3
50% 1RM
75 lbs
20
100 sec

shrug

3×20

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec
4
65% TM
90 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
85% TM
115 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 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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

6×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

incline bench press

5×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec
5
100% 1RM
25 lbs
10
100 sec

single arm row

5×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

concentration curl

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10 +
amrap
100 sec

tricep pushdown

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

face pull

3×15+

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec
4
65% TM
90 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
85% TM
115 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 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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

deadlift

5×10

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Leg raises

5×10

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

rack deadlift

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
21
100 sec
2
100% 1RM
25 lbs
21
100 sec
3
100% 1RM
25 lbs
21
100 sec

hammer curl

3×21

shrug

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
100 sec
2
100% 1RM
150 lbs
15
100 sec
3
100% 1RM
150 lbs
15
100 sec

shrug

3×15

W2 Monday

incline bench press

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
10
100 sec
2
60% TM
80 lbs
10
100 sec
3
60% TM
80 lbs
10
100 sec
4
60% TM
80 lbs
10
100 sec
5
60% TM
80 lbs
10
100 sec

bench press

5×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

chinup

5×10

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
21
100 sec
2
100% 1RM
150 lbs
21
100 sec
3
100% 1RM
150 lbs
21
100 sec

curl

3×21

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10 +
amrap
100 sec

tricep pushdown

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

face pull

3×15+

W2 Tuesday

deadlift

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
10
100 sec
2
60% TM
80 lbs
10
100 sec
3
60% TM
80 lbs
10
100 sec
4
60% TM
80 lbs
10
100 sec
5
60% TM
80 lbs
10
100 sec

squat

5×10

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
20
100 sec
2
100% 1RM
110 lbs
20
100 sec
3
100% 1RM
110 lbs
20
100 sec
4
100% 1RM
110 lbs
20
100 sec
5
100% 1RM
110 lbs
20
100 sec

weighted crunch

5×20

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
20
100 sec
2
50% 1RM
75 lbs
20
100 sec
3
50% 1RM
75 lbs
20
100 sec

rack deadlift

3×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
21
100 sec
2
100% 1RM
25 lbs
21
100 sec
3
100% 1RM
25 lbs
21
100 sec

hammer curl

3×21

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
20
100 sec
2
50% 1RM
75 lbs
20
100 sec
3
50% 1RM
75 lbs
20
100 sec

shrug

3×20

W2 Thursday

bench press

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
10
100 sec
2
60% TM
80 lbs
10
100 sec
3
60% TM
80 lbs
10
100 sec
4
60% TM
80 lbs
10
100 sec
5
60% TM
80 lbs
10
100 sec

incline bench press

5×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
10
100 sec
2
50% 1RM
13 lbs
10
100 sec
3
50% 1RM
13 lbs
10
100 sec
4
50% 1RM
13 lbs
10
100 sec
5
50% 1RM
13 lbs
10
100 sec

single arm row

5×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

concentration curl

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10 +
amrap
100 sec

tricep pushdown

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15
100 sec

face pull

3×15

W2 Friday

squat

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
10
100 sec
2
60% TM
80 lbs
10
100 sec
3
60% TM
80 lbs
10
100 sec
4
60% TM
80 lbs
10
100 sec
5
60% TM
80 lbs
10
100 sec

deadlift

5×10

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Leg raises

5×10

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

rack deadlift

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
21
100 sec
2
100% 1RM
25 lbs
21
100 sec
3
100% 1RM
25 lbs
21
100 sec

hammer curl

3×21

shrug

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
100 sec
2
100% 1RM
150 lbs
15
100 sec
3
100% 1RM
150 lbs
15
100 sec

shrug

3×15

W3 Monday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec
4
75% TM
100 lbs
5
100 sec
5
85% TM
115 lbs
3
100 sec
6
95% TM
130 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

incline bench press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
10
100 sec
2
70% TM
95 lbs
10
100 sec
3
70% TM
95 lbs
10
100 sec
4
70% TM
95 lbs
10
100 sec
5
70% TM
95 lbs
10
100 sec

bench press

5×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

chinup

5×10

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
21
100 sec
2
100% 1RM
150 lbs
21
100 sec
3
100% 1RM
150 lbs
21
100 sec

curl

3×21

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10 +
amrap
100 sec

tricep pushdown

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

face pull

3×15+

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec
4
75% TM
100 lbs
5
100 sec
5
85% TM
115 lbs
3
100 sec
6
95% TM
130 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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
10
100 sec
2
70% TM
95 lbs
10
100 sec
3
70% TM
95 lbs
10
100 sec
4
70% TM
95 lbs
10
100 sec
5
70% TM
95 lbs
10
100 sec

squat

5×10

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
20
100 sec
2
100% 1RM
110 lbs
20
100 sec
3
100% 1RM
110 lbs
20
100 sec
4
100% 1RM
110 lbs
20
100 sec
5
100% 1RM
110 lbs
20
100 sec

weighted crunch

5×20

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
20
100 sec
2
50% 1RM
75 lbs
20
100 sec
3
50% 1RM
75 lbs
20
100 sec

rack deadlift

3×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
21
100 sec
2
100% 1RM
25 lbs
21
100 sec
3
100% 1RM
25 lbs
21
100 sec

hammer curl

3×21

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
20
100 sec
2
50% 1RM
75 lbs
20
100 sec
3
50% 1RM
75 lbs
20
100 sec

shrug

3×20

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec
4
75% TM
100 lbs
5
100 sec
5
85% TM
115 lbs
3
100 sec
6
95% TM
130 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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
10
100 sec
2
70% TM
95 lbs
10
100 sec
3
70% TM
95 lbs
10
100 sec
4
70% TM
95 lbs
10
100 sec
5
70% TM
95 lbs
10
100 sec

incline bench press

5×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec
5
100% 1RM
25 lbs
10
100 sec

single arm row

5×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

concentration curl

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10 +
amrap
100 sec

tricep pushdown

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
100 sec

face pull

3×15+

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5
100 sec
4
75% TM
100 lbs
5
100 sec
5
85% TM
115 lbs
3
100 sec
6
95% TM
130 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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
10
100 sec
2
70% TM
95 lbs
10
100 sec
3
70% TM
95 lbs
10
100 sec
4
70% TM
95 lbs
10
100 sec
5
70% TM
95 lbs
10
100 sec

deadlift

5×10

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Leg raises

5×10

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

rack deadlift

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
21
100 sec
2
100% 1RM
25 lbs
21
100 sec
3
100% 1RM
25 lbs
21
100 sec

hammer curl

3×21

shrug

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
100 sec
2
100% 1RM
150 lbs
15
100 sec
3
100% 1RM
150 lbs
15
100 sec

shrug

3×15

W4 Monday (deload)

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec
7
50% TM
70 lbs
10
100 sec
8
50% TM
70 lbs
10
100 sec
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

incline bench press

10×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec
7
50% TM
70 lbs
10
100 sec
8
50% TM
70 lbs
10
100 sec
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

bench press

10×10

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec
7
50% TM
70 lbs
10
100 sec
8
50% TM
70 lbs
10
100 sec
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

deadlift

10×10

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec
7
50% TM
70 lbs
10
100 sec
8
50% TM
70 lbs
10
100 sec
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

squat

10×10

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec
7
50% TM
70 lbs
10
100 sec
8
50% TM
70 lbs
10
100 sec
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

bench press

10×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec
7
50% TM
70 lbs
10
100 sec
8
50% TM
70 lbs
10
100 sec
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

incline bench press

10×10

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec
7
50% TM
70 lbs
10
100 sec
8
50% TM
70 lbs
10
100 sec
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

squat

10×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec
7
50% TM
70 lbs
10
100 sec
8
50% TM
70 lbs
10
100 sec
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

deadlift

10×10

EXTRA Workout

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec
7
50% TM
70 lbs
10
100 sec
8
50% TM
70 lbs
10
100 sec
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

bench press

10×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

dip

5×10

lateral raise

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

lateral raise

4×15

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec
5
100% 1RM
150 lbs
10
100 sec

cambered bar curl

5×10