Workout Routine

Free

Time to grow

by Crocopolo

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Three day workout mix. Accessory day only if your body feels like it.

Remember if you feel like shit or still have pain from previous workout, rest until you feel better.

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

Workouts

Back & chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
60 sec
2
55% 1RM
85 lbs
8
60 sec
3
70% 1RM
105 lbs
5 +
amrap
100 sec
4
80% 1RM
120 lbs
5 +
amrap
100 sec
5
90% 1RM
135 lbs
3 +
amrap
100 sec
6
60% 1RM
90 lbs
10 +
amrap
100 sec
7
60% 1RM
90 lbs
10 +
amrap
100 sec

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

bench press

7 sets

incline bench press

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

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

incline bench press

4×10+

Chest Fly

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Fly

4×10+

barbell row

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

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

barbell row

4×10+

pullup

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

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

pullup

4×10+

Static Neutral Grip Lat Pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Static Neutral Grip Lat Pulldown

4×10+

Straight arm pulldowns

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Straight arm pulldowns

4×10+

seated cable row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

4×10+

Shoulder & arms

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
80% 1RM
120 lbs
5 +
amrap
100 sec
4
90% 1RM
135 lbs
5 +
amrap
100 sec
5
70% 1RM
105 lbs
10 +
amrap
100 sec
6
70% 1RM
105 lbs
10 +
amrap
100 sec

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

overhead press

6 sets

lateral raise

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

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

lateral raise

4×10+

rear delt fly

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

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

rear delt fly

4×10+

front raise

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

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

front raise

4×10+

Smith Machine | JM Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Smith Machine | JM Press

4×10+

Tricep Pushdown | Rope

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Tricep Pushdown | Rope

4×10+

chinup

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

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

chinup

4×10+

seated curl

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

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

seated curl

4×10+

hammer curl

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

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

hammer curl

4×10+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec
4
85% 1RM
130 lbs
5 +
amrap
100 sec
5
90% 1RM
135 lbs
3 +
amrap
100 sec
6
65% 1RM
100 lbs
10 +
amrap
100 sec
7
65% 1RM
100 lbs
10 +
amrap
100 sec

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

squat

7 sets

bulgarian split squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

bulgarian split squat

4×10+

leg curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

4×10+

leg extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

4×10+

leg press

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

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

leg press

4×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

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

calf raise

4×15+

Standing calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Standing calf raises

4×15+

Chill acc. day

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec
4
80% 1RM
120 lbs
5 +
amrap
100 sec
5
90% 1RM
135 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 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
6
65% 1RM
100 lbs
10 +
amrap
100 sec
7
65% 1RM
100 lbs
10 +
amrap
100 sec

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

deadlift

7 sets

bent over row

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

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

bent over row

4×10+

military press

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

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

military press

4×10+

Chest Fly

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Fly

4×10+

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

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

shrug

4×15+

Standing calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Standing calf raises

4×15+