Workout Routine

2 day split

by Silver1337Fox

Twice a week full body split

Starting TM is 90% of 1RM.

Workouts

Week 1 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
120 sec
2
60% TM
15
120 sec
3
65% TM
15 +
amrap
120 sec

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

squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
120 sec
2
60% TM
15
120 sec
3
65% TM
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

incline bench press

3 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
90 sec
2
75% 1RM
10
90 sec
3
75% 1RM
10
90 sec

Seated calf raise

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
75 sec
2
75% TM
10
75 sec
3
75% TM
10
75 sec

lateral raise

3 sets

Pullup

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

Pullup

3 sets

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
120 sec
2
60% TM
15
120 sec
3
65% TM
15 +
amrap
120 sec

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

deadlift

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec

shrug

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
120 sec
2
60% TM
15
120 sec
3
65% TM
15
120 sec

close-grip bench press

3 sets

Pullup

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Pullup

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
60 sec
2
65% 1RM
15
60 sec
3
65% TM
15
60 sec

face pull

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

tricep pushdown

3 sets

Week 2 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
120 sec
2
65% TM
12
120 sec
3
70% TM
12 +
amrap
120 sec

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

squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
120 sec
2
65% TM
12
120 sec
3
70% TM
12 +
amrap
120 sec

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

incline bench press

3 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

Seated calf raise

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

lateral raise

3 sets

Pullup

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

Pullup

3 sets

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
120 sec
2
65% TM
12
120 sec
3
70% TM
12 +
amrap
120 sec

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

deadlift

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

shrug

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
120 sec
2
65% TM
12
120 sec
3
70% TM
12
120 sec

close-grip bench press

3 sets

Pullup

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Pullup

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
90 sec
2
65% TM
12
90 sec
3
65% TM
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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

face pull

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

tricep pushdown

3 sets

Week 3 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
70% TM
10
120 sec
3
75% TM
10 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
70% TM
10
120 sec
3
75% TM
10 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

incline bench press

3 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

Seated calf raise

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

lateral raise

3 sets

Pullup

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

Pullup

3 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
70% TM
10
120 sec
3
75% TM
10 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

deadlift

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

shrug

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
70% TM
10
120 sec
3
75% TM
10
120 sec

close-grip bench press

3 sets

Pullup

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Pullup

3 sets

face pull

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

face pull

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

tricep pushdown

3 sets

Week 4 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
120 sec
2
75% TM
8
120 sec
3
80% TM
8 +
amrap
120 sec

squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
120 sec
2
75% TM
8
120 sec
3
80% TM
8 +
amrap
120 sec

incline bench press

3 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

Seated calf raise

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

lateral raise

3 sets

Pullup

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

Pullup

3 sets

Week 4 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
120 sec
2
75% TM
8
120 sec
3
80% TM
8 +
amrap
120 sec

deadlift

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec

shrug

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
120 sec
2
75% TM
8
120 sec
3
80% TM
8
120 sec

close-grip bench press

3 sets

Pullup

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Pullup

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
90 sec
2
65% TM
15
90 sec
3
65% TM
15 +
amrap
90 sec

face pull

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec

tricep pushdown

3 sets