Workout Routine

3-Day FBW Upper-Focus

by majcher00s

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
90 sec
2
70% TM
8
120 sec
3
80% TM
8
120 sec
4
80% TM
8
120 sec
5
80% TM
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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
90 sec
2
70% TM
8
120 sec
3
80% TM
8
120 sec
4
80% TM
8
120 sec
5
80% TM
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 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
75% TM
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 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

barbell row

4 sets

lateral raise

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 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

lateral raise

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
65% TM
10
120 sec
3
65% 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 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

incline bench press

3 sets

Workout B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
90 sec
2
70% TM
8
120 sec
3
80% TM
6
120 sec
4
80% TM
6
120 sec
5
80% TM
6 +
amrap
Prog. Overload
90 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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
90 sec
2
60% TM
8
120 sec
3
70% TM
8
120 sec
4
70% TM
8
120 sec
5
70% TM
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 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

overhead press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
75% TM
8
120 sec
3
75% TM
8
120 sec
4
75% TM
8
120 sec
5
75% TM
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 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

lat pulldown

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
70% TM
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 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

3 sets

curl

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 0 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

curl

3 sets

Workout C

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
90 sec
2
70% TM
8
120 sec
3
80% TM
8
120 sec
4
80% TM
8
120 sec
5
80% TM
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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

leg press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
75% TM
8
120 sec
3
75% TM
8
120 sec
4
75% TM
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 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

close-grip bench press

4 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
75% TM
8
120 sec
3
75% TM
8
120 sec
4
75% TM
8 +
amrap
Prog. Overload
120 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 1 kg
Extra 3+ reps, increase TM by 2 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

single arm row

4 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
90 sec
2
70% TM
10
90 sec
3
70% TM
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 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

seated overhead press

3 sets

curl

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 0 kg
Extra 3+ reps, increase TM by 2.5 kg

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

curl

3 sets

skull crushers

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 0 kg
Extra 3+ reps, increase TM by 2.5 kg

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

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

skull crushers

3 sets