Workout Routine

5/3/1 based 6 day/week

by JanDinand

Starting TM is 90% of 1RM.

Workouts

W1 Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
75% TM
5
120 sec
3
85% TM
5 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
60% TM
10
90 sec
5
60% TM
10
90 sec
6
60% TM
10
90 sec

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

bench press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6 +
amrap
100 sec

chinup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

curl

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

rear delt fly

3 sets

W1 Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
75% TM
5
150 sec
3
85% TM
5 +
amrap
Prog. Overload
150 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
60% TM
10
120 sec
5
60% TM
10
120 sec
6
60% TM
10
120 sec

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

squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

romanian deadlift

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

overhead triceps extensions

3 sets

hanging leg raises

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
6 +
amrap
100 sec

hanging leg raises

3 sets

W1 Wednesday

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6 +
amrap
120 sec

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

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

dip

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

lat pulldown

3 sets

Incline hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

Incline hammer curl

3 sets

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

Chest fly

3 sets

W1 Thursday

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
75% TM
5
120 sec
3
85% TM
5 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
60% TM
10
100 sec
5
60% TM
10
100 sec
6
60% TM
10
100 sec

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

barbell row

6 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

close-grip bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
15 +
amrap
100 sec

tricep pushdown

3 sets

Sit-up

Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
8 +
amrap
100 sec

Sit-up

3 sets

W1 Friday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
75% TM
5
120 sec
3
85% TM
5 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
50% TM
10
100 sec
5
50% TM
10
100 sec
6
50% TM
10
100 sec

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

overhead press

6 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

seated cable row

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

concentration curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

lateral raise

3 sets

W1 Saturday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
60% TM
10
150 sec
5
60% TM
10
150 sec
6
60% TM
10
150 sec

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

deadlift

6 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
6 +
amrap
180 sec

leg press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
8 +
amrap
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
8 +
amrap
120 sec

leg curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
12 +
amrap
120 sec

triceps extension

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

face pull

3 sets

W2 Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
60% TM
10
100 sec
5
60% TM
10
100 sec
6
60% TM
10
100 sec

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

bench press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7 +
amrap
100 sec

chinup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

curl

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

rear delt fly

3 sets

W2 Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
150 sec
2
80% TM
3
150 sec
3
90% TM
3 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
60% TM
10
120 sec
5
60% TM
10
120 sec
6
60% TM
10
120 sec

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

squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

romanian deadlift

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

overhead triceps extensions

3 sets

hanging leg raises

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
6 +
amrap
100 sec

hanging leg raises

3 sets

W2 Wednesday

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
120 sec
2
–
–
7
120 sec
3
–
–
7 +
amrap
120 sec

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

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

dip

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

lat pulldown

3 sets

Incline hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

Incline hammer curl

3 sets

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

Chest fly

3 sets

W2 Thursday

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
120 sec
2
80% TM
3
120 sec
3
90% TM
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
60% TM
10
100 sec
5
60% TM
10
100 sec
6
60% TM
10
100 sec

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

barbell row

6 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

close-grip bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
15 +
amrap
100 sec

tricep pushdown

3 sets

Sit-up

Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
8 +
amrap
100 sec

Sit-up

3 sets

W2 Friday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
120 sec
2
80% TM
3
120 sec
3
90% TM
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
60% TM
10
100 sec
5
60% TM
10
100 sec
6
60% TM
10
100 sec

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

overhead press

6 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

seated cable row

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

concentration curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

lateral raise

3 sets

W2 Saturday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
60% TM
10
150 sec
5
60% TM
10
150 sec
6
60% TM
10
150 sec

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

deadlift

6 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
6 +
amrap
180 sec

leg press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
8 +
amrap
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
8 +
amrap
120 sec

leg curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
12 +
amrap
120 sec

triceps extension

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

face pull

3 sets

W3 Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
120 sec
2
85% TM
3
120 sec
3
95% TM
1 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
60% TM
10
90 sec
5
60% TM
10
90 sec
6
60% TM
10
90 sec

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

bench press

6 sets

chinup

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

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

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

chinup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

curl

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

rear delt fly

3 sets

W3 Tuesday

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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
60% TM
10
120 sec
5
60% TM
10
120 sec
6
60% TM
10
120 sec

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

squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

romanian deadlift

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

overhead triceps extensions

3 sets

hanging leg raises

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
6 +
amrap
100 sec

hanging leg raises

3 sets

W3 Wednesday

dip

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

dip

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

lat pulldown

3 sets

Incline hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

Incline hammer curl

3 sets

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

Chest fly

3 sets

W3 Thursday

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
120 sec
2
85% TM
3
120 sec
3
95% TM
1 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
60% TM
10
100 sec
5
60% TM
10
100 sec
6
60% TM
10
100 sec

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

barbell row

6 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

close-grip bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
15 +
amrap
100 sec

tricep pushdown

3 sets

Sit-up

Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
8 +
amrap
100 sec

Sit-up

3 sets

W3 Friday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
120 sec
2
85% TM
3
120 sec
3
95% TM
1 +
amrap
Prog. Overload
120 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
60% TM
10
100 sec
5
60% TM
10
100 sec
6
60% TM
10
100 sec

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

overhead press

6 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

seated cable row

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

concentration curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

lateral raise

3 sets

W3 Saturday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
60% TM
10
150 sec
5
60% TM
10
150 sec
6
60% TM
10
150 sec

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

deadlift

6 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
4
–
–
6 +
amrap
180 sec

leg press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
8 +
amrap
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
8 +
amrap
120 sec

leg curl

3 sets

W4 Monday (deload)

bench press

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

bench press

6 sets

chinup

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

chinup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

curl

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

rear delt fly

3 sets

W4 Tuesday (deload)

squat

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

squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

romanian deadlift

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

overhead triceps extensions

3 sets

hanging leg raises

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
6 +
amrap
100 sec

hanging leg raises

3 sets

W4 Wednesday (deload

dip

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

dip

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

lat pulldown

3 sets

Incline hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

Incline hammer curl

3 sets

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

Chest fly

3 sets

W4 Thursday (deload)

barbell row

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

barbell row

6 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

close-grip bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
15 +
amrap
100 sec

tricep pushdown

3 sets

Sit-up

Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
8 +
amrap
100 sec

Sit-up

3 sets

W4 Friday (deload)

overhead press

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

overhead press

6 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

seated cable row

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

concentration curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec

lateral raise

3 sets

W4 Saturday (deload)

deadlift

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

deadlift

6 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
6 +
amrap
100 sec

leg press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
8 +
amrap
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
8 +
amrap
120 sec

leg curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
12 +
amrap
120 sec

triceps extension

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

face pull

3 sets