Workout Routine

Free

WXZ my big booty pull-push-leg workout, volume 1

by kah0079

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Starting TM is 80% of 1RM.

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

Workouts

Pull (WIP)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 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+ reps, increase 1RM by 10 lbs

deadlift

1×5+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20 lbs
8 +
amrap
Prog. Overload
90 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 1-5 reps, increase TM by 5 lbs
2
–
–
8
90 sec
3
–
–
8
90 sec

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

overhead triceps extensions

3×8

seated cable row

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

seated cable row

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5×15

hammer curl

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

hammer curl

4×8

curl

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

curl

4×8

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20 lbs
10
90 sec
2
100% TM
20 lbs
5
90 sec
3
100% TM
20 lbs
5
90 sec
4
50% TM
10 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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs

bench press

4 sets

rotational overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20 lbs
12
90 sec
2
100% TM
20 lbs
12
90 sec
3
100% TM
20 lbs
12
90 sec
4
100% TM
20 lbs
12 +
amrap
Prog. Overload
90 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 2-3 reps, increase TM by 5 lbs

rotational overhead press

4×12+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20 lbs
12
90 sec
2
100% TM
20 lbs
12
90 sec
3
100% TM
20 lbs
12
90 sec
4
100% TM
20 lbs
12 +
amrap
Prog. Overload
90 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 2-5 reps, increase TM by 5 lbs

overhead triceps extensions

4×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20 lbs
16
60 sec
2
100% TM
20 lbs
16
60 sec
3
65% TM
13 lbs
16 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 16, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 2 lbs

lateral raise

3×16+

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20 lbs
20
90 sec
2
100% TM
20 lbs
20
90 sec
3
100% TM
20 lbs
20 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 4-8 reps, increase TM by 5 lbs

farmer's carry

3×20+

Run, 4mph

Set
Time
Rest time
1
240 sec
1 sec

Run, 4mph

1×240 s

Legs (WIP)

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 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

squat

1×5+

romanian deadlift

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

romanian deadlift

3×8