Workout Routine

5/3/1 Leviathan, Anchor

by AFenn1291

Workouts

Week 1, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
120 sec
4
100% TM
1
240 sec
5
90% TM
3 +
amrap
100 sec

bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

Lying Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
12 +
amrap
100 sec
2
12 +
amrap
100 sec
3
12 +
amrap
100 sec
4
12 +
amrap
100 sec

Lying Leg Raise

4 sets

Week 1, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
120 sec
4
100% TM
1
240 sec
5
90% TM
3 +
amrap
100 sec

squat

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

face pull

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

curl

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

seated incline curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

leg curl

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 10 kg

hip thrust

3 sets

Week 1, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
100 sec
4
100% TM
1
100 sec
5
90% TM
3 +
amrap
100 sec

overhead press

5 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

Machine Fly

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

Lying Leg Raise

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

Lying Leg Raise

4 sets

Week 1, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
100 sec
4
100% TM
1
100 sec
5
90% TM
3 +
amrap
100 sec

deadlift

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

upright row

3 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

push-ups

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

curl

3 sets

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

wrist curl - flexion

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

leg curl

3 sets

Week 2, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
120 sec
4
100% TM
1
240 sec
5
85% TM
5 +
amrap
100 sec

bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

Lying Leg Raise

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

Lying Leg Raise

4 sets

Week 2, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
120 sec
4
100% TM
1
240 sec
5
85% TM
5 +
amrap
100 sec

squat

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

face pull

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

curl

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

seated incline curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

leg curl

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 10 kg

hip thrust

3 sets

Week 2, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
120 sec
4
100% TM
1
240 sec
5
85% TM
5 +
amrap
100 sec

overhead press

5 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

Machine Fly

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

Lying Leg Raise

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

Lying Leg Raise

4 sets

Week 2, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
120 sec
4
100% TM
1
240 sec
5
85% TM
5 +
amrap
100 sec

deadlift

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
98% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

upright row

3 sets

push-ups

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

push-ups

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

curl

3 sets

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

wrist curl - flexion

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

leg curl

3 sets

Week 3, Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
120 sec
4
100% TM
1
240 sec
5
95% TM
1 +
amrap
100 sec

bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

Lying Leg Raise

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

Lying Leg Raise

4 sets

Week 3, Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
120 sec
4
100% TM
1
240 sec
5
95% TM
1 +
amrap
100 sec

squat

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

face pull

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

curl

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

seated incline curl

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 10 kg

hip thrust

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

leg curl

3 sets

Week 3, Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
120 sec
4
1% TM
100
240 sec
5
95% TM
1 +
amrap
100 sec

overhead press

5 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

Machine Fly

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

lat pulldown

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

dumbbell row

3 sets

Lying Leg Raise

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

Lying Leg Raise

4 sets

Week 3, Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3
120 sec
4
100% TM
1
240 sec
5
95% TM
1 +
amrap
100 sec

deadlift

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

upright row

3 sets

push-ups

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

push-ups

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2.5 kg

curl

3 sets

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

wrist curl - flexion

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 5 kg

leg curl

3 sets