Workout Routine

Accumulation basic

by QRP76

curr week: 0 Everything to failure

week1: 2x 10 , 2 acc sets week2: 2x 10, 3 acc sets week3: 2x 8, 3 acc sets week4: 2 x 8, 4 acc sets

week5: 1 x 8, 2 acc sets + 1 exercise

week6: 2x10, 3 acc sets week7: 3x8, 3 acc sets week8: 3 x 6, 4 acc sets week9: 3 x 6, 4 acc sets

week10: 1x6

https://www.rpecalculator.com/

exercises to be added:

deficit push ups 4 sets [chest] incline dumbbell press 4 sets [chest]

barbell lunges 4 sets [squat] sissy squat 4 sets [squat]

pull ups 4 sets [back] t bar row 4 sets [back]

Starting TM is 75% of 1RM.

Workouts

Workout 13

Dead Hangs

Set

Intensity

Weight

Reps

Rest time

1

150 sec

2

150 sec

3

150 sec

Workout 1 First 5 weeks

squat

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

6

300 sec

Abductors

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

shrug

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

30

100 sec

2

@RPE10

30

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

10

100 sec

2

@RPE10

10

100 sec

Workout 2 First 5

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

6

150 sec

bent over row

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

10

150 sec

2

@RPE10

10

150 sec

Back Extensions

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

Seated Lying Curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

10

150 sec

2

@RPE10

10

150 sec

Dead Hangs

Set

Intensity

Weight

Reps

Rest time

1

100 sec

2

100 sec

Workout 3 First 5

overhead press

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

6

150 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

6

150 sec

overhead triceps extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

10

150 sec

2

@RPE10

10

150 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

10

150 sec

2

@RPE10

10

150 sec

fly

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

Workout 4 First 5

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

3

@RPE10

8

150 sec

4

@RPE10

8

150 sec

5

@RPE10

8

150 sec

6

@RPE10

8 +

amrap

150 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

3

@RPE10

8

150 sec

4

@RPE10

8

150 sec

5

@RPE10

8

150 sec

6

@RPE10

8 +

amrap

150 sec

overhead triceps extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

3

@RPE10

8

150 sec

4

@RPE10

8

150 sec

5

@RPE10

8

150 sec

6

@RPE10

8 +

amrap

150 sec

hack squat

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

3

@RPE10

8

150 sec

4

@RPE10

8

150 sec

5

@RPE10

8

150 sec

6

@RPE10

8 +

amrap

150 sec

Workout 1 Last 5

Larsen Press

Set

Intensity

Weight

Reps

Rest time

1

100% TM

10

150 sec

2

100% TM

10

150 sec

3

90% 1RM

1

150 sec

4

100% TM

10

150 sec

5

100% TM

10

150 sec

6

100% TM

10

150 sec

7

100% TM

10 +

amrap

Prog. Overload

150 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 3-4 reps, increase TM by 2.5 kg

barbell row

Set

Intensity

Weight

Reps

Rest time

1

100% TM

8

150 sec

2

100% TM

8

150 sec

3

100% TM

8

150 sec

4

100% TM

8

150 sec

5

100% TM

8

150 sec

6

100% TM

8 +

amrap

Prog. Overload

150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

3

@RPE10

8

150 sec

4

@RPE10

8

150 sec

5

@RPE10

8

150 sec

6

@RPE10

8 +

amrap

150 sec

rack deadlift

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

1

150 sec

2

@RPE10

1

150 sec

3

@RPE10

1

150 sec

4

@RPE10

1

150 sec

5

@RPE10

1

150 sec

6

@RPE10

1

150 sec

Workout 2 Last 5

squat

Set

Intensity

Weight

Reps

Rest time

1

100% TM

8

300 sec

2

100% TM

8

300 sec

3

100% TM

8

300 sec

4

100% TM

8

300 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

3

@RPE10

8

150 sec

4

@RPE10

8

150 sec

5

@RPE10

8

150 sec

6

@RPE10

8

150 sec

Zercher Back Extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

5

@RPE10

8

100 sec

6

@RPE10

8

100 sec

Dips

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

5

@RPE10

8

100 sec

6

@RPE10

8

100 sec

Workout 3 Last 5

overhead press

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 2.5 kg

side lateral raise

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

5

@RPE10

8

100 sec

6

@RPE10

8

100 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

5

@RPE10

8

100 sec

6

@RPE10

8

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

100% TM

8

100 sec

2

100% TM

8

100 sec

3

100% TM

8

100 sec

4

100% TM

8 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 0.5 kg

Extra 3+ reps, increase TM by 1 kg

Workout 4 Last 5

deadlift

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

8

100 sec

2

90% 1RM

1

100 sec

3

75% 1RM

8

100 sec

4

75% 1RM

8

100 sec

5

75% 1RM

8

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

5

@RPE10

8

100 sec

6

@RPE10

8

100 sec

Dips

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

5

@RPE10

8

100 sec

6

@RPE10

8

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

5

@RPE10

8

100 sec

6

@RPE10

8

100 sec

Brațe

overhead triceps extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

wrist curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

Abs

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

5

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

D1 Smolov

Larsen Press

Set

Intensity

Weight

Reps

Rest time

1

100% TM

8

150 sec

2

100% TM

8

150 sec

3

100% TM

8

150 sec

4

100% TM

8 +

amrap

Prog. Overload

150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3-4 reps, increase TM by 2.5 kg

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

preacher curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

D2 smolov

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

Behind The Neck OHP

Set

Intensity

Weight

Reps

Rest time

1

100% TM

8

150 sec

2

100% TM

8

150 sec

3

100% TM

8

150 sec

4

100% TM

8 +

amrap

Prog. Overload

150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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 2.5 kg

Machine Flies

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

3

@RPE10

8

150 sec

4

@RPE10

8

150 sec

D3 Smolov

rack deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

1

150 sec

2

–

–

1

150 sec

3

–

–

1

150 sec

4

–

–

1

150 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

100 sec

2

@RPE10

8

100 sec

3

@RPE10

8

100 sec

4

@RPE10

8

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE10

8

150 sec

2

@RPE10

8

150 sec

3

@RPE10

8

150 sec

4

@RPE10

8

150 sec