Workout Routine

4 Days

by Varick

Starting TM is 90% of 1RM.

Workouts

Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
75% TM
6
120 sec
3
85% TM
4
120 sec
4
85% TM
4
120 sec
5
85% TM
4
120 sec
6
80% TM
5
120 sec
7
75% TM
6
120 sec
8
70% TM
7
120 sec
9
65% TM
8 +
amrap
120 sec

bench press

9 sets

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
100 sec
2
60% TM
5
100 sec
3
70% TM
3
100 sec
4
70% TM
5
100 sec
5
70% TM
7
100 sec
6
70% TM
4
100 sec
7
70% TM
6
100 sec
8
70% TM
8
100 sec

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

Overhead Press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

incline bench press

3 sets

Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
10
100 sec

Lateral Raise

5 sets

Cable Rear Delts

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

Cable Rear Delts

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

single arm triceps extension

3 sets

Overhead Tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

Overhead Tricep extension

3 sets

tricep pushdown

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

tricep pushdown

4 sets

Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg
4
90% TM
3
100 sec
5
85% TM
3
100 sec
6
80% TM
3
100 sec
7
75% TM
5
100 sec
8
70% TM
5
100 sec
9
65% TM
5 +
amrap
100 sec

squat

9 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
65% TM
8
100 sec
3
75% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
65% TM
5
100 sec
7
–
–
10 +
amrap
100 sec

pullup

7 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
10 +
amrap
100 sec

leg extension

3 sets

single arm row

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

single arm row

3 sets

incline bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

incline bicep curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

leg curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lat pulldown

3 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Preacher Curl

3 sets

Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Hammer Curl

4 sets

Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg
4
90% TM
3
100 sec
5
85% TM
5
100 sec
6
80% TM
3
100 sec
7
75% TM
5
100 sec
8
70% TM
3
100 sec
9
65% TM
5 +
amrap
100 sec

bench press

9 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
6
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
60% TM
5
100 sec
5
60% TM
7
100 sec
6
60% TM
4
100 sec
7
60% TM
6
100 sec
8
60% TM
8
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

close-grip bench press

8 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

seated shoulder press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase 1RM by 2.5 kg
2
75% 1RM
8
100 sec
3
65% 1RM
8
100 sec

incline bench press

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

triceps extension

3 sets

Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
10
100 sec

Lateral Raise

5 sets

Overhead Tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Overhead Tricep extension

3 sets

Cable Rear Delts

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

Cable Rear Delts

3 sets

Saturday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
150 sec
2
85% TM
3
150 sec
3
95% TM
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg
4
90% TM
3
150 sec
5
85% TM
3
150 sec
6
80% TM
3
150 sec
7
75% TM
5
150 sec
8
70% TM
5
150 sec
9
65% TM
5 +
amrap
150 sec

squat

9 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
50% TM
8
100 sec
3
75% TM
5
100 sec
4
75% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg
5
60% TM
5
100 sec
6
50% TM
5
100 sec
7
–
–
10
100 sec

pullup

7 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase 1RM by 2.5 kg
2
75% 1RM
10
100 sec
3
65% 1RM
10
100 sec

leg extension

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase 1RM by 2.5 kg
2
75% 1RM
10
100 sec
3
65% 1RM
10
100 sec

single arm row

3 sets

Incline Curl

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

Incline Curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase 1RM by 2.5 kg
2
75% 1RM
10
100 sec
3
65% 1RM
10
100 sec

leg curl

3 sets

High Rows

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2+ reps, increase 1RM by 1 kg
2
75% 1RM
10
100 sec
3
75% 1RM
8
100 sec

High Rows

3 sets

Preacher Curl

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

Preacher Curl

3 sets

Hammer Curl

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

Hammer Curl

4 sets