Workout Routine

Adithi Full Body 3-Day Split

by sam.sarkar11

  • Emphasis days, but full body workouts.
  • Warm up with 3 sets - 7x 50%; 5x 85%; 3x 110% of working weight.
  • Athletic concentric, slow eccentric, and a short pause at the loaded stretch position.
  • Deload every 4-5 weeks.

Starting TM is 80% of 1RM.

Workouts

Pull Emphasis

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
120 sec
4
80% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
120 sec
4
80% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

lat pulldown

4 sets

Butterfly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
240 sec

Butterfly

3 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
240 sec

Shoulder Press

3 sets

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
240 sec

Glute Bridge

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
12 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

preacher curl

3 sets

Push Emphasis

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
120 sec
4
80% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Chest Press

4 sets

Butterfly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
120 sec
4
80% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Butterfly

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
240 sec

seated cable row

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
120 sec
4
80% 1RM
10
240 sec

squat

4 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
240 sec

Crunches

3 sets

EZ Bar Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
12 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0 kg
Extra 3+ reps, increase 1RM by 0 kg

EZ Bar Tricep Extension

3 sets

Legs Emphasis

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

side lateral raise

3 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
120 sec
4
80% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Leg Press

4 sets

Seated Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
120 sec
4
80% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Seated Hamstring Curl

4 sets

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
120 sec
4
80% 1RM
12 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Glute Bridge

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
240 sec

lat pulldown

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
0 sec

Chest Press

3 sets

Pull Deload

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
40% 1RM
5
240 sec

seated cable row

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
40% 1RM
5
240 sec

lat pulldown

2 sets

Butterfly

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
5
120 sec
2
30% 1RM
5
240 sec

Butterfly

2 sets

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
40% 1RM
5
240 sec

Shoulder press

2 sets

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
5
120 sec
2
30% 1RM
5
240 sec

Glute Bridge

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
40% 1RM
5
240 sec

preacher curl

2 sets

Push Deload

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

Chest Press

2 sets

Butterfly

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

Butterfly

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

seated cable row

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

squat

2 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

Crunches

2 sets

EZ Bar Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

EZ Bar Tricep Extension

2 sets

Legs Deload

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

side lateral raise

2 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

Leg press

2 sets

Seated Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

Seated Hamstring Curl

2 sets

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

Glute Bridge

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

lat pulldown

2 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
30% 1RM
5
240 sec

Chest Press

2 sets