Workout Routine

Free

University Programme

by fayyaz.zyn

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Starting TM is 90% of 1RM.

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

Workouts

Upper Body A

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
12
90 sec
2
90% TM
120 lbs
12
90 sec
3
90% TM
120 lbs
12 +
amrap
90 sec
4
55% 1RM
85 lbs
12 +
amrap
90 sec

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

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

bench press

4×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

lat pulldown

2×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

incline bench press

2×12

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

single arm row

2×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lateral raise

3×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

triceps extension

3×12

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

seated incline curl

3×12

Upper Body B

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

decline bench press

4×12

Cable Rope Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Cable Rope Pullover

3×12+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

overhead press

3×12

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Cable Fly

3×12

Seated Barbell Curl ss Tricep Extention

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
80 sec
2
–
–
6
80 sec
3
–
–
6
80 sec
4
–
–
6
80 sec

Seated Barbell Curl ss Tricep Extention

4×6

Lower Body A

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

squat

4 sets

leg press

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

leg press

4×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

leg curl

3×12

Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Walking Lunges

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg extension

4×12

Lower Body B

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
6
120 sec
2
80% TM
110 lbs
6
120 sec
3
80% TM
110 lbs
3 +
amrap
120 sec

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

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

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

leg press

2×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

romanian deadlift

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

leg extension

3×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

calf raise

3×12