Workout Routine

5/3/1 BB

by kaihuang

5/3/1 Bodybuilding routine

Starting TM is 90% of 1RM.

Workouts

W1 Monday

military press

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

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

military press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec

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

incline bench press

2 sets

Flat machine press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
180 sec
2
100% 1RM
12
180 sec

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

Flat machine press

2 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
90 sec
2
100% 1RM
20
90 sec

side lateral raise

2 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Machine Preacher Curl

2 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Overhead Tricep Extension

2 sets

W1 Tuesday

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

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

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
180 sec
2
50% 1RM
8
180 sec

deadlift

2 sets

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
90 sec
2
100% 1RM
10
90 sec
3
100% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

glute ham raise ab curl

3 sets

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8 +
amrap
120 sec

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

Seated leg curl

2 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12 +
amrap
90 sec

hip adduction machine

1 sets

W1 Wednesday

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

lat pulldown

2 sets

Iliac row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

Iliac row

2 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

t-bar row

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

face pull

1 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
90 sec
2
100% 1RM
20
90 sec

side lateral raise

2 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Machine Preacher Curl

2 sets

W1 Thursday

bench press

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

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

bench press

3 sets

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
180 sec
2
100% 1RM
12
180 sec

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

Incline Machine Press

2 sets

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

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

Machine fly

2 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.36 kg.

Overhead Tricep Extension

2 sets

W1 Friday

squat

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

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

squat

3 sets

glute ham raise ab curl

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

glute ham raise ab curl

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec

hack squat

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8 +
amrap
120 sec

leg extension

2 sets

W2 Monday

military press

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

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

military press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec

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

incline bench press

2 sets

Flat machine press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
180 sec
2
100% 1RM
12
180 sec

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

Flat machine press

2 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
90 sec
2
100% 1RM
20
90 sec

side lateral raise

2 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Machine Preacher Curl

2 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Overhead Tricep Extension

2 sets

W2 Tuesday

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

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

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
180 sec
2
50% 1RM
8
180 sec

deadlift

2 sets

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
90 sec
2
100% 1RM
10
90 sec
3
100% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

glute ham raise ab curl

3 sets

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8 +
amrap
120 sec

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

Seated leg curl

2 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12 +
amrap
90 sec

hip adduction machine

1 sets

W2 Wednesday

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

lat pulldown

2 sets

Iliac row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

Iliac row

2 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

t-bar row

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

face pull

1 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
90 sec
2
100% 1RM
20
90 sec

side lateral raise

2 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Machine Preacher Curl

2 sets

W2 Thursday

bench press

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

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

bench press

3 sets

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
180 sec
2
100% 1RM
12
180 sec

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

Incline Machine Press

2 sets

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

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

Machine fly

2 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.36 kg.

Overhead Tricep Extension

2 sets

W2 Friday

squat

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

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

squat

3 sets

glute ham raise ab curl

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

glute ham raise ab curl

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec

hack squat

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8 +
amrap
120 sec

leg extension

2 sets

W3 Monday

military press

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

military press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec

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

incline bench press

2 sets

Flat machine press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
180 sec
2
100% 1RM
12
180 sec

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

Flat machine press

2 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
90 sec
2
100% 1RM
20
90 sec

side lateral raise

2 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Machine Preacher Curl

2 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Overhead Tricep Extension

2 sets

W3 Tuesday

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

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

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
180 sec
2
50% 1RM
8
180 sec

deadlift

2 sets

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
90 sec
2
100% 1RM
10
90 sec
3
100% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

glute ham raise ab curl

3 sets

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8 +
amrap
120 sec

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

Seated leg curl

2 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12 +
amrap
90 sec

hip adduction machine

1 sets

W3 Wednesday

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

lat pulldown

2 sets

Iliac row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

Iliac row

2 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

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

t-bar row

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.49 kg.

face pull

1 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
90 sec
2
100% 1RM
20
90 sec

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

side lateral raise

2 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Machine Preacher Curl

2 sets

W3 Thursday

bench press

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

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

bench press

3 sets

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
180 sec
2
100% 1RM
12
180 sec

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

Incline Machine Press

2 sets

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

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

Machine fly

2 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
90 sec
2
100% 1RM
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.36 kg.

Overhead Tricep Extension

2 sets

W3 Friday

squat

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

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

squat

3 sets

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
90 sec
2
100% 1RM
10
90 sec
3
100% 1RM
10
90 sec

glute ham raise ab curl

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
180 sec
2
100% 1RM
8
180 sec

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

hack squat

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8 +
amrap
120 sec

leg extension

2 sets

Deload Monday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
4
180 sec
2
100% 1RM
4
180 sec

incline bench press

2 sets

Flat machine press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
6
180 sec
2
100% 1RM
6
180 sec

Flat machine press

2 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
90 sec
2
100% 1RM
20
90 sec

side lateral raise

2 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Machine Preacher Curl

2 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Overhead Tricep Extension

2 sets

Deload Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
3
180 sec
2
75% TM
3
180 sec
3
85% TM
3
180 sec

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
180 sec
2
50% 1RM
5
180 sec

deadlift

2 sets

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
90 sec
2
100% 1RM
10
90 sec
3
100% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

glute ham raise ab curl

3 sets

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

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

Seated leg curl

2 sets

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec

hip adduction machine

1 sets

Deload Wednesday

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
4
120 sec
2
100% 1RM
4
120 sec

lat pulldown

2 sets

Iliac row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
6
90 sec
2
100% 1RM
6
90 sec

Iliac row

2 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
6
120 sec
2
100% 1RM
6
120 sec

t-bar row

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec

face pull

1 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
90 sec
2
100% 1RM
20
90 sec

side lateral raise

2 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
120 sec
2
100% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Machine Preacher Curl

2 sets

Deload Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
3
180 sec
2
75% TM
3
180 sec
3
85% TM
3
180 sec

bench press

3 sets

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
6
180 sec
2
100% 1RM
6
180 sec

Incline Machine Press

2 sets

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

Machine fly

2 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

Overhead Tricep Extension

2 sets

Deload Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
3
180 sec
2
75% TM
3
180 sec
3
85% TM
3
180 sec

squat

3 sets

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
90 sec
2
100% 1RM
10
90 sec
3
100% 1RM
10
90 sec

glute ham raise ab curl

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
180 sec
2
100% 1RM
5
180 sec

hack squat

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec

leg extension

2 sets