Workout Routine

Free

Upper/Lower - ish ^-^

by spafil

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Don't be to strict on the weights. Use ther closest plates you got available. :)

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

Workouts

Day 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
20% TM
30 lbs
5
100 sec
2
20% TM
30 lbs
5
100 sec
3
50% TM
75 lbs
5
100 sec
4
60% TM
90 lbs
3
100 sec
5
70% TM
105 lbs
2
100 sec
6
75% TM
115 lbs
1
100 sec
7
80% TM
120 lbs
5
100 sec
8
80% TM
120 lbs
5
100 sec
9
80% TM
120 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

9 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
20% TM
30 lbs
5
100 sec
2
20% TM
30 lbs
5
100 sec
3
50% TM
75 lbs
5
100 sec
4
60% TM
90 lbs
3
100 sec
5
70% TM
105 lbs
2
100 sec
6
75% TM
115 lbs
1
100 sec
7
80% TM
120 lbs
5
100 sec
8
80% TM
120 lbs
5
100 sec
9
80% TM
120 lbs
5 +
amrap
100 sec

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

pendlay row

9 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
65% TM
100 lbs
12
100 sec
3
65% TM
100 lbs
12 +
amrap
100 sec

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

preacher curl

3×12+

Overhead tricep extentions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
65% TM
100 lbs
12
100 sec
3
65% TM
100 lbs
12 +
amrap
100 sec

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

Overhead tricep extentions

3×12+

ab wheel

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

ab wheel

3×10+

Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
20% TM
30 lbs
5
100 sec
2
20% TM
30 lbs
5
100 sec
3
50% TM
75 lbs
5
100 sec
4
60% TM
90 lbs
3
100 sec
5
70% TM
105 lbs
2
100 sec
6
75% TM
115 lbs
1
100 sec
7
80% TM
120 lbs
5
100 sec
8
80% TM
120 lbs
5
100 sec
9
80% TM
120 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

9 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
20% TM
9 lbs
5
100 sec
2
20% TM
9 lbs
5
100 sec
3
50% TM
23 lbs
5
100 sec
4
60% TM
27 lbs
3
100 sec
5
70% TM
31 lbs
2
100 sec
6
75% TM
34 lbs
1
100 sec
7
80% TM
36 lbs
5
100 sec
8
80% TM
36 lbs
5
100 sec
9
80% TM
36 lbs
5 +
amrap
100 sec

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

Cable crunch

9 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec
3
65% TM
29 lbs
12 +
amrap
100 sec

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

leg curl

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec
3
65% TM
29 lbs
12 +
amrap
100 sec

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

leg extension

3×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec
3
65% TM
29 lbs
12 +
amrap
100 sec

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

lat pulldown

3×12+

Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
20% TM
30 lbs
5
100 sec
2
20% TM
30 lbs
5
100 sec
3
50% TM
75 lbs
5
100 sec
4
60% TM
90 lbs
3
100 sec
5
70% TM
105 lbs
2
100 sec
6
75% TM
115 lbs
1
100 sec
7
80% TM
120 lbs
5
100 sec
8
80% TM
120 lbs
5
100 sec
9
80% TM
120 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

9 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
20% TM
30 lbs
5
100 sec
2
20% TM
30 lbs
5
100 sec
3
50% TM
75 lbs
5
100 sec
4
60% TM
90 lbs
3
100 sec
5
70% TM
105 lbs
2
100 sec
6
75% TM
115 lbs
1
100 sec
7
80% TM
120 lbs
5
100 sec
8
80% TM
120 lbs
5
100 sec
9
80% TM
120 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

pendlay row

9 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
65% TM
100 lbs
12
100 sec
3
65% TM
100 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

preacher curl

3×12+

Overhead tricep extentions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
65% TM
100 lbs
12
100 sec
3
65% TM
100 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overhead tricep extentions

3×12+

ab wheel

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

ab wheel

3×10+

Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
20% TM
30 lbs
5
100 sec
2
20% TM
30 lbs
5
100 sec
3
50% TM
75 lbs
5
100 sec
4
60% TM
90 lbs
3
100 sec
5
70% TM
105 lbs
2
100 sec
6
75% TM
115 lbs
1
100 sec
7
80% TM
120 lbs
5
100 sec
8
80% TM
120 lbs
5
100 sec
9
80% TM
120 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

9 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
20% TM
9 lbs
5
100 sec
2
20% TM
9 lbs
5
100 sec
3
50% TM
23 lbs
5
100 sec
4
60% TM
27 lbs
3
100 sec
5
70% TM
31 lbs
2
100 sec
6
75% TM
34 lbs
1
100 sec
7
80% TM
36 lbs
5
100 sec
8
80% TM
36 lbs
5
100 sec
9
80% TM
36 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Cable crunch

9 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec
3
65% TM
29 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

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

leg curl

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec
3
65% TM
29 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

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

leg extension

3×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec
3
65% TM
29 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

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

lat pulldown

3×12+