Workout Routine

5 Day Full Body 3x12 & 5x5 Mix

by TheoZ

Compound 3x12 days 1 and 4. Compound 5x5 days 2 and 5. Iso 3x12 day 3.

Recommended to put leg press and deadlift in over leg extension & hamstring curl eventually.

Starting TM is 85% of 1RM.

Workouts

#1 Monday - Compound 3x12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated cable row

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Chest Press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg extension

3 sets

Assisted Chin Up

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Assisted Chin Up

3 sets

Shoulder Press (Hammer)

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Shoulder Press (Hammer)

3 sets

Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
20
30 sec

Sit Ups

1 sets

Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
12
30 sec

Leg Raises

1 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2 kg

Overload: After 3 successful sessions, Training Max will be suggested to increase by 1 kg.

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Russian Twists

1 sets

plank

Set
Time
Rest time
1
60 sec
0 sec

plank

1 sets

#2 Tuesday - Compound 5x5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated cable row

5 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Chest Press

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg curl

5 sets

Assisted Chin Up

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Assisted Chin Up

5 sets

Shoulder Press (Hammer)

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 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

Shoulder Press (Hammer)

5 sets

Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
20
30 sec

Sit Ups

1 sets

Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
12
30 sec

Leg Raises

1 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2 kg

Overload: After 3 successful sessions, Training Max will be suggested to increase by 1 kg.

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

Russian Twists

1 sets

plank

Set
Time
Rest time
1
60 sec
0 sec

plank

1 sets

#3 Thursday - Isolation 3x12

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 3 successful sessions, 1RM will be suggested to increase by 0.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

3 sets

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Pec Fly

3 sets

Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 0.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Reverse Fly

3 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Calf Raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 3 successful sessions, 1RM will be suggested to increase by 0.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 0.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lateral raise

3 sets

Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
20
30 sec

Sit Ups

1 sets

Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
12
30 sec

Leg Raises

1 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 2 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Russian Twists

1 sets

plank

Set
Time
Rest time
1
60 sec
0 sec

plank

1 sets

#4 Friday - Compound 3x12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated cable row

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Chest Press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg curl

3 sets

Assisted Chin Up

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Assisted Chin Up

3 sets

Shoulder Press (Hammer)

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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 4.5 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Shoulder Press (Hammer)

3 sets

Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
20
30 sec

Sit Ups

1 sets

Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
12
30 sec

Leg Raises

1 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
20 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 2 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Russian Twists

1 sets

plank

Set
Time
Rest time
1
60 sec
0 sec

plank

1 sets

#5 Saturday - Compound 5x5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated cable row

5 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 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 4.5 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Chest Press

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg extension

5 sets

Assisted Chin Up

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Assisted Chin Up

5 sets

Shoulder Press (Hammer)

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
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 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Shoulder Press (Hammer)

5 sets

Sit Ups

Set
Intensity
Weight
Reps
Rest time
1
20
30 sec

Sit Ups

1 sets

Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
12
30 sec

Leg Raises

1 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
20 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase 1RM by 2 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Russian Twists

1 sets

plank

Set
Time
Rest time
1
60 sec
0 sec

plank

1 sets