Workout Routine

Free

TNTDOAC- Trying not to die on a cut

by Eldoradospandex

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If I keep doing metallicadpa on this deficit I’m going to fucking die

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

Workouts

Power Upper

bench press

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

bench press

3×5

overhead press

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

overhead press

3×5

close grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

close grip pull up

3×8

cable seated row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8
100 sec
2
70% 1RM
31 lbs
8
100 sec
3
70% 1RM
31 lbs
8
100 sec

cable seated row

3×8

Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
100 sec
2
60% 1RM
90 lbs
10
100 sec

Curl

2×10

Tricep

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
60% 1RM
27 lbs
10
100 sec

Tricep

2×10

Lower (Squat Day)

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec

squat

3×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
100 sec
2
65% 1RM
70 lbs
10
100 sec
3
65% 1RM
70 lbs
10
100 sec

leg press

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec

romanian deadlift

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
100 sec
2
60% 1RM
27 lbs
12
100 sec
3
60% 1RM
27 lbs
12
100 sec

leg curl

3×12

Upper Hypertrophy

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
70% 1RM
105 lbs
10
100 sec
3
70% 1RM
105 lbs
10
100 sec

incline bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
65% 1RM
29 lbs
10
100 sec

lat pulldown

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
100 sec
2
70% 1RM
18 lbs
12
100 sec
3
70% 1RM
18 lbs
12
100 sec

lateral raise

3×12

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
100 sec
2
60% 1RM
27 lbs
12
100 sec
3
60% 1RM
27 lbs
12
100 sec

Cable Fly

3×12

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
12
100 sec
2
60% 1RM
65 lbs
12
100 sec
3
60% 1RM
65 lbs
12
100 sec

overhead triceps extension

3×12

Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
12
100 sec
2
60% 1RM
90 lbs
12
100 sec
3
60% 1RM
90 lbs
12
100 sec

Curl

3×12

Lower (Deadlift)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec

deadlift

1×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
100 sec
2
60% 1RM
90 lbs
8
100 sec
3
60% 1RM
90 lbs
8
100 sec

romanian deadlift

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
100 sec
2
60% 1RM
27 lbs
12
100 sec
3
60% 1RM
27 lbs
12
100 sec

leg curl

3×12

donkey kicks

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

donkey kicks

3×12

Optional fun day

Do whatever you want- go light this is pump time

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

Do whatever you want- go light this is pump time

1×5