Workout Routine

Free

Yurr

by Samdi64

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Cawk

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

Workout A

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
90 sec
2
65% TM
90 lbs
8
90 sec
3
65% TM
90 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 5+ reps, increase TM by 10 lbs

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

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

barbell row

3×8+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
90 sec
2
65% TM
90 lbs
8
90 sec
3
65% TM
90 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 5+ reps, increase TM by 10 lbs

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

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

bench press

3×8+

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
90 sec
2
65% TM
90 lbs
8
90 sec
3
65% TM
90 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 5+ reps, increase TM by 20 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

squat

3×8+

Workout B

chinup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
5
90 sec
2
65% TM
65 lbs
5
90 sec
3
65% TM
65 lbs
5 +
amrap
Prog. Overload
90 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 5+ reps, increase TM by 10 lbs

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

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

chinup

3×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
90 sec
2
65% TM
90 lbs
8
90 sec
3
65% TM
90 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 5+ reps, increase TM by 10 lbs

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

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

overhead press

3×8+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
90 sec
2
65% TM
90 lbs
8
90 sec
3
65% TM
90 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 5+ reps, increase TM by 20 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

deadlift

3×8+

Workout int

Ring Leg Lift

Set
Reps
Rest time
1
15
90 sec
2
20
90 sec
3
25 +
amrap
90 sec

Ring Leg Lift

3 sets

Ring Dip

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

Ring Dip

3×10+

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
58
90 sec
3
–
–
8 +
amrap
90 sec

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

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

shrug

3 sets