Workout Routine

Alyssa’s 3-day Split

by Ndweems

Starting TM is 80% of 1RM.

Workouts

Shoulders/Neck/Deadlift

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
60 sec
2
75% TM
8
60 sec
3
85% TM
8
60 sec
4
–
–
8 +
amrap
60 sec

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

seated overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

deadlift

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

shrug

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

face pull

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Cable crunch

4 sets

Chest/Arms

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
90 sec
2
75% TM
8
90 sec
3
85% TM
8 +
amrap
Prog. Overload
90 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
4
–
–
5 +
amrap
90 sec

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

Chest Press

4 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

close grip lat pulldown

4 sets

Seated Dip Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8 +
amrap
60 sec

Seated Dip Machine

4 sets

Upper Back/Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5
90 sec
4
–
–
5 +
amrap
90 sec

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

squat

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

lat pulldown

4 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

Rear Delt Fly

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

leg curl

3 sets

Shoulder/Neck/Deadlift 2

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
90 sec
2
75% TM
8
90 sec
3
85% TM
8
90 sec
4
–
–
8 +
amrap
90 sec

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

sumo deadlift

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

overhead press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lateral raise

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

shrug

4 sets

Chest/Arms 2

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

fly

4 sets

Bent Over Curling Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Bent Over Curling Row

4 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Chest Press

3 sets

Upper Back/Legs 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

front squat

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

lunge

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

bent over row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

lat pulldown

4 sets