Workout Routine

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Weekend Blaster

by SnakeP

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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

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
50% TM
75 lbs
5
100 sec
3
90% TM
135 lbs
5
100 sec
4
90% TM
135 lbs
5
100 sec
5
90% TM
135 lbs
5
100 sec
6
90% TM
135 lbs
5
100 sec
7
90% TM
135 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 0-2 reps, increase TM by 5 lbs
8
80% TM
120 lbs
6
100 sec
9
70% TM
105 lbs
8
100 sec
10
50% TM
75 lbs
10 +
amrap
100 sec

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

10 sets

romanian deadlift

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

romanian deadlift

5×8

Pullup

Set
Reps
Rest time
1
50
100 sec

Pullup

1×50

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

tricep pushdown

5×10

Hyperextensions

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

Hyperextensions

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec
7
–
–
10
100 sec
8
–
–
10
100 sec
9
–
–
10
100 sec
10
–
–
10
100 sec

curl

10×10

Decline crunch

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

Decline crunch

5×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

shrug

5×20

push-ups

Set
Reps
Rest time
1
150
100 sec

push-ups

1×150

incline walk - 20 min

Set
Reps
Rest time
1
1
100 sec

incline walk - 20 min

1×1

Workout 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
100 sec
2
60% TM
90 lbs
5
100 sec
3
70% TM
105 lbs
3
100 sec
4
70% TM
105 lbs
5
100 sec
5
70% TM
105 lbs
7
100 sec
6
70% TM
105 lbs
4
100 sec
7
70% TM
105 lbs
6
100 sec
8
70% TM
105 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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

leg extension

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

leg extension

4×10

lunge

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

lunge

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

lateral raise

5×10

chinup

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

chinup

5×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

dip

5×10

hanging leg raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

hanging leg raises

5×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

calf raise

5×20

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

face pull

5×20

push-ups

Set
Reps
Rest time
1
150
100 sec

push-ups

1×150

incline walk - 20 min

Set
Reps
Rest time
1
1
100 sec

incline walk - 20 min

1×1