Workout Routine

Free

Weekly höst 2024

by ola2526

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Weekly routine

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

Workouts

Day 1, legs

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
85 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
3
55% 1RM
85 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
4
55% 1RM
85 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

hip thrust

4×5+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
55% 1RM
25 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
3
55% 1RM
25 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
4
55% 1RM
25 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

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

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

leg curl

4 sets

quadruped bent-knee hip extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% 1RM
29 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
3
65% 1RM
29 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
4
65% 1RM
29 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

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

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

quadruped bent-knee hip extension

4 sets

Roman Chair Back Extension

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

Roman Chair Back Extension

3×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
3
55% 1RM
14 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 1RM will be suggested to increase next session.

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

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

bulgarian split squat

3×5+

Thigh abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
25 lbs
5
100 sec
3
55% 1RM
25 lbs
5
100 sec
4
55% 1RM
25 lbs
5
100 sec

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

Thigh abductors

4×5

Glute abductors

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
5
100 sec
2
55% 1RM
25 lbs
5
100 sec
3
55% 1RM
25 lbs
5
100 sec

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

Glute abductors

3×5

elevated glute bridge

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

elevated glute bridge

4×20

step-up

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

step-up

3×5

cable kickback

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

cable kickback

1×5

Day 2, back

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
55% 1RM
25 lbs
11 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 11, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs
3
55% 1RM
25 lbs
5
180 sec
4
55% 1RM
25 lbs
5
180 sec

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

seated cable row

4 sets

Roman Chair Back Extension

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

Roman Chair Back Extension

4×5

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
60 lbs
5
100 sec
3
55% 1RM
60 lbs
5
100 sec
4
55% 1RM
60 lbs
5
100 sec

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

neutral grip pull up

4×5

deadlift

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

deadlift

4×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
25 lbs
7
100 sec
3
65% TM
29 lbs
7
100 sec
4
65% TM
29 lbs
7
100 sec

lat pulldown

4 sets

Abbs workout

Leg raises

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

Leg raises

3×10

alternating knee-to-chests

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec

alternating knee-to-chests

3×30

plank

Set
Time
Rest time
1
40 sec
100 sec

plank

1×40 s

bird dog crunches

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

bird dog crunches

3×6

Extended come down stretch routine

Stretch

Set
Time
Rest time
1
999 sec
100 sec

Stretch

1×999 s

Stairs master/other leg cardio

Stairs master

Set
Time
Rest time
1
999 sec
100 sec
2
500 sec
100 sec

Stairs master

2 sets

Chest

bench press

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

bench press

1×5

incline bench press

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

incline bench press

1×5

cable crossover

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

cable crossover

1×5

No back workout

Bicycle

Set
Time
Rest time
1
999 sec
100 sec

Bicycle

1×999 s

Other 1

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

Other 1

1×5

Other 2

Set
Reps
Rest time
1
10
100 sec

Other 2

1×10

Other 3

Set
Reps
Rest time
1
10
100 sec

Other 3

1×10

Workout in recovery

wall sit

Set
Time
Rest time
1
30 sec
100 sec

wall sit

1×30 s