Workout Routine

Basic Plan

by Onix3800

Workouts

Workout 1

squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
50% 1RM
10
120 sec
3
50% 1RM
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

bench press

3 sets

barbell row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

barbell row

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

skull crushers

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

curl

2 sets

Workout 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
150 sec
2
70% 1RM
6
150 sec
3
70% 1RM
6
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

deadlift

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
55% 1RM
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

military press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec
4
–
–
7
100 sec

pullup

4 sets

Workout 3

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
50% 1RM
10
120 sec
3
50% 1RM
10
120 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

bench press

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

skull crushers

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

curl

2 sets