Workout Routine

3x a Week, Full Body (1)

by vandlies

Workouts

Workout 1

Walk

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Walk

1 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

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

romanian deadlift

4 sets

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

bench press

4 sets

bulgarian split squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

bulgarian split squat

3 sets

skull crushers

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

skull crushers

3 sets

curl

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

curl

3 sets

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3 sets

Sprints

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec
5
30 sec

Sprints

5 sets

Workout 2

Walk

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Walk

1 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

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

hip thrust

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

barbell row

4 sets

leg press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

leg press

3 sets

front raise

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

front raise

3 sets

lateral raise

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

lateral raise

3 sets

Russian Twist

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

Russian Twist

3 sets

Sprints

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec
5
30 sec

Sprints

5 sets

Workout 3

Walk

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Walk

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

squat

4 sets

Alternating Seated Shoulder Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

Alternating Seated Shoulder Press

3 sets

single arm row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

single arm row

3 sets

hammer curl

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

hammer curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

calf raise

4 sets

dead bugs

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

dead bugs

3 sets

Sprints

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec
5
30 sec

Sprints

5 sets