Workout Routine

8/6/3 Assistance

by dphythian

Do this second

Workouts

Back Day

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10
100 sec
4
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 3+ reps, increase TM by 2.5 kg

lat pulldown

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
100 sec
2
100% TM
15
100 sec
3
100% TM
15
100 sec
4
100% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

dumbbell row

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10
100 sec
4
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 3-5 reps, increase TM by 2.5 kg

seated cable row

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

Abs

4 sets

Chest Day

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
100 sec
2
100% TM
15
100 sec
3
100% TM
15
100 sec
4
100% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

incline bench press

4 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10
100 sec
4
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 3+ reps, increase TM by 2.5 kg

Cable Fly

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
100 sec
2
100% TM
15
100 sec
3
100% TM
15
100 sec
4
100% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

triceps pushdowns

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
99% TM
10 +
amrap
100 sec
2
99% TM
10 +
amrap
100 sec
3
99% TM
10 +
amrap
100 sec
4
99% TM
10 +
amrap
100 sec

curl

4 sets

Leg Day

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10
100 sec
4
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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 4.5 kg

Belt Squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
100 sec
2
100% TM
12
100 sec
3
100% TM
12
100 sec
4
100% TM
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 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 4.5 kg

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
100 sec
2
100% TM
12
100 sec
3
100% TM
12
100 sec
4
100% TM
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 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 4.5 kg

leg curl

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

Abs

4 sets

Shoulder Day

Cable Upright Row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10
100 sec
4
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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 4.5 kg

Cable Upright Row

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
100 sec
2
100% TM
15
100 sec
3
100% TM
15
100 sec
4
100% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 4.5 kg

bench press

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
100 sec
2
100% TM
15
100 sec
3
100% TM
15
100 sec
4
100% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 4.5 kg

face pull

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
100 sec
2
100% TM
12
100 sec
3
100% TM
12
100 sec
4
100% TM
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 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 4.5 kg

curl

4 sets