Workout Routine

Free

Upper Str - Lower Str - Upper Hpr

by majcher00s

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

Workouts

Upper Strength

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
120 sec
2
85% 1RM
130 lbs
5
120 sec
3
85% 1RM
130 lbs
5
120 sec
4
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs
Extra 4+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

bench press

4×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
120 sec
2
75% 1RM
115 lbs
6
120 sec
3
75% 1RM
115 lbs
6
120 sec
4
75% 1RM
115 lbs
6 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs
Extra 4+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

barbell row

4×6+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
120 sec
2
85% 1RM
130 lbs
5
120 sec
3
85% 1RM
130 lbs
5
120 sec
4
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs
Extra 4+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

overhead press

4×5+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8
120 sec
2
70% 1RM
31 lbs
8
120 sec
3
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 1 lbs
Extra 4+ reps, increase 1RM by 2 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

seated cable row

3×8+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
120 sec
2
70% 1RM
105 lbs
8
120 sec
3
70% 1RM
105 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs
Extra 4+ reps, increase 1RM by 10 lbs

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

close-grip bench press

3×8+

Lower Strength + Arms

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
120 sec
2
85% 1RM
130 lbs
5
120 sec
3
85% 1RM
130 lbs
5
120 sec
4
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs
Extra 4+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

squat

4×5+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8
100 sec
2
70% 1RM
18 lbs
8
100 sec
3
70% 1RM
18 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 1 lbs
Extra 4+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

seated incline curl

3×8+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8
100 sec
2
70% 1RM
18 lbs
8
100 sec
3
70% 1RM
18 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 1 lbs
Extra 4+ reps, increase 1RM by 2 lbs

skull crushers

3×8+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
120 sec
2
85% 1RM
130 lbs
5
120 sec
3
85% 1RM
130 lbs
5
120 sec
4
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs
Extra 4+ reps, increase 1RM by 10 lbs

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

deadlift

4×5+

Upper Hypertrophy

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10
90 sec
4
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 1 lbs
Extra 4+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

incline bench press

4×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10
90 sec
4
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 1 lbs
Extra 4+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

dumbbell row

4×10+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
65% 1RM
16 lbs
10
90 sec
4
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 1 lbs
Extra 4+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

seated shoulder press

4×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
65% 1RM
29 lbs
10
90 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 1 lbs
Extra 4+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

lat pulldown

3×10+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
90 sec
2
65% 1RM
29 lbs
10
90 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 1 lbs
Extra 4+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

cable lateral raise

3×10+