Workout Routine

Free

Wisconsin Bench

by tvanbeek

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All-American

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

Tuesday Bench

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
10 lbs
5
180 sec
2
55% TM
12 lbs
5
180 sec
3
60% TM
14 lbs
3
180 sec

incline bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
180 sec
2
75% TM
17 lbs
8
180 sec
3
75% TM
17 lbs
8
180 sec

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

incline bench press

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
5
180 sec
2
80% TM
18 lbs
5
180 sec
3
85% TM
19 lbs
5 +
amrap
Prog. Overload
180 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

bench press

3×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
6
120 sec
2
80% TM
18 lbs
6
120 sec
3
85% TM
19 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 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

lateral raise

3×6+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
6
100 sec
2
65% TM
15 lbs
6
100 sec
3
65% TM
15 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

side lateral raise

3×6+

5+ Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
180 sec
2
55% TM
75 lbs
5
180 sec
3
65% TM
90 lbs
3
180 sec

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
85% TM
115 lbs
5 +
amrap
180 sec

squat

3×5+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec

hip thrust

3×8

leg press

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

leg press

3×3+

bulgarian split squat

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

bulgarian split squat

3×5

leg curl

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

leg curl

3×8

pullup

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

pullup

3×10

5+ Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
180 sec
2
55% TM
75 lbs
5
180 sec
3
65% TM
90 lbs
3
180 sec

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
85% TM
115 lbs
5
180 sec

bench press

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec

incline bench press

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
180 sec
2
80% TM
110 lbs
3
180 sec
3
90% TM
120 lbs
3
180 sec

overhead press

3×3

lateral raise

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

lateral raise

3×5

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
6
100 sec
2
65% TM
26 lbs
6
100 sec
3
65% TM
26 lbs
6
100 sec

Machine Fly

3×6

5+ Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
180 sec
2
55% TM
75 lbs
5
180 sec
3
65% TM
90 lbs
3
180 sec

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
85% TM
115 lbs
5
180 sec

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

deadlift

3×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6 +
amrap
100 sec

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

pullup

3×6+

hip thrust

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

hip thrust

3×6

chest supported rows

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

chest supported rows

3×8

rear delt fly

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

rear delt fly

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
6
100 sec
2
65% TM
90 lbs
6
100 sec
3
65% TM
90 lbs
6
100 sec

curl

3×6

5/3/1 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
180 sec
2
55% TM
75 lbs
5
180 sec
3
65% TM
90 lbs
3
180 sec

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
85% TM
115 lbs
3
180 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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 5 %

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
3
180 sec
2
85% TM
115 lbs
3
180 sec
3
85% TM
115 lbs
3
180 sec

incline bench press

3×3

dip

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

dip

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
1
100 sec
2
95% TM
130 lbs
1
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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 press

3×1+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
6
100 sec
2
65% TM
15 lbs
6
100 sec
3
65% TM
15 lbs
6
100 sec

lateral raise

3×6

3+ Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
180 sec
2
55% 1RM
85 lbs
5
180 sec
3
65% 1RM
100 lbs
5
180 sec

bench press

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
3
180 sec
2
85% TM
115 lbs
3
180 sec
3
90% TM
120 lbs
3
180 sec
4
95% TM
130 lbs
1
180 sec
5
90% TM
120 lbs
1
180 sec
6
85% TM
115 lbs
1
180 sec

bench press

6 sets

dip

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

dip

3×5

single arm overhead press

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

single arm overhead press

3×8

Machine Fly

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

Machine Fly

3×5

3+ Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
180 sec
2
55% TM
75 lbs
5
180 sec
3
65% TM
90 lbs
3
180 sec

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
3
180 sec
2
85% TM
115 lbs
3
180 sec
3
90% TM
120 lbs
3 +
amrap
180 sec

squat

3×3+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
100 sec
2
80% 1RM
120 lbs
6
100 sec
3
80% 1RM
120 lbs
6
100 sec

hip thrust

3×6

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
5
100 sec
2
80% 1RM
90 lbs
5
100 sec
3
85% 1RM
95 lbs
5
100 sec

leg press

3×5

bulgarian split squat

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

bulgarian split squat

3×6

leg curl

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

leg curl

3×8

pullup

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

pullup

3×10

3+ Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
180 sec
2
55% TM
75 lbs
5
180 sec
3
65% TM
90 lbs
3
180 sec

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
3
180 sec
2
85% TM
115 lbs
3
180 sec
3
90% TM
120 lbs
3 +
amrap
180 sec

deadlift

3×3+

pullup

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

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

pullup

3×4+

hip thrust

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

hip thrust

3×5

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
50 lbs
6
100 sec
2
50% TM
50 lbs
6
100 sec
3
50% TM
50 lbs
6
100 sec

t-bar row

3×6

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
40
100 sec
3
80% TM
18 lbs
10
100 sec

rear delt fly

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
8
100 sec
2
70% TM
16 lbs
8
100 sec
3
70% TM
16 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
Extra 3+ reps, increase TM by 10 lbs

curl

3×8+

5/3/1 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
180 sec
2
55% TM
75 lbs
5
180 sec
3
65% TM
90 lbs
3
180 sec

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec

hip thrust

3×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
3
100 sec
2
88% 1RM
95 lbs
3
100 sec
3
90% 1RM
100 lbs
3
100 sec

leg press

3×3

bulgarian split squat

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

bulgarian split squat

3×5

pullup

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

pullup

3×5

5/3/1 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
180 sec
2
55% TM
75 lbs
5
180 sec
3
65% TM
90 lbs
3
180 sec

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
85% TM
115 lbs
3
180 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

deadlift

3 sets

pullup

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

pullup

3×5

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
6
100 sec
2
65% TM
90 lbs
6
100 sec
3
65% TM
90 lbs
6
100 sec

hip thrust

3×6

pullovers

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

pullovers

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
8
100 sec
2
65% TM
26 lbs
8
100 sec
3
65% TM
26 lbs
8
100 sec

seated cable row

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
8
100 sec
2
65% TM
15 lbs
8
100 sec
3
65% TM
15 lbs
8
100 sec

curl

3×8

Saturday

crunch

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

crunch

4×10

Cable twist

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

Cable twist

3×5

hanging leg raises

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

hanging leg raises

3×10

hip hinge lunge

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

hip hinge lunge

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
5
100 sec
2
65% TM
26 lbs
5
100 sec
3
65% TM
26 lbs
5 +
amrap
100 sec

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

leg curl

3×5+

Rotator Cuff Twist

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

Rotator Cuff Twist

3×8