Workout Routine

Ben27J

by ben27

Starting TM is 90% of 1RM.

Workouts

W1 Squat

squat

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

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

squat

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8 +
amrap
100 sec

lat pulldown

2 sets

pullup

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

pullup

2 sets

cable kickback

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

cable kickback

3 sets

W1 Bench

bench press

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

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

bench press

3 sets

Single Leg Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec

Single Leg Hip Thrust

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
100 sec
2
70% TM
12
100 sec
3
70% TM
12
100 sec

dumbbell row

3 sets

Single Leg Squat Progression

Set
Intensity
Weight
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Single Leg Squat Progression

3 sets

W1 Deadlift

deadlift

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

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

deadlift

3 sets

front raise

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

front raise

3 sets

lateral raise

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

lateral raise

3 sets

dip

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

dip

2 sets

tricep pushdown

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

tricep pushdown

2 sets

W2 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

squat

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8 +
amrap
100 sec

lat pulldown

2 sets

pullup

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

pullup

2 sets

cable kickback

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

cable kickback

3 sets

W2 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec

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

bench press

3 sets

Single Leg Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec

Single Leg Hip Thrust

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec

dumbbell row

3 sets

Single Leg Squat Progression

Set
Intensity
Weight
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Single Leg Squat Progression

3 sets

W2 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

deadlift

3 sets

front raise

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

front raise

3 sets

lateral raise

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

lateral raise

3 sets

dip

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

dip

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8 +
amrap
100 sec

tricep pushdown

2 sets

W3 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

squat

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5 +
amrap
100 sec
3
@RPE7
5 +
amrap
100 sec

lat pulldown

3 sets

pullup

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

pullup

2 sets

cable kickback

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

cable kickback

3 sets

W3 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

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

bench press

3 sets

Single Leg Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec

Single Leg Hip Thrust

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% 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

dumbbell row

3 sets

Single Leg Squat Progression

Set
Intensity
Weight
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Single Leg Squat Progression

3 sets

W3 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

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

deadlift

3 sets

front raise

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

front raise

3 sets

lateral raise

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

lateral raise

3 sets

dip

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

dip

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6 +
amrap
100 sec

tricep pushdown

2 sets

W4 Squat (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
60% TM
5
100 sec

squat

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
70% TM
8
100 sec
3
75% TM
8
100 sec

lat pulldown

3 sets

cable kickback

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

cable kickback

3 sets

W4 Bench (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec

bench press

3 sets

Single Leg Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10
100 sec

Single Leg Hip Thrust

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
100 sec
2
60% TM
8
100 sec
3
60% TM
8
100 sec

dumbbell row

3 sets

Single Leg Squat Progression

Set
Intensity
Weight
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Single Leg Squat Progression

3 sets

W4 Deadlift (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec

deadlift

3 sets

single arm overhead press

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

single arm overhead press

3 sets

tricep pushdown

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

tricep pushdown

3 sets