Workout Routine

Conjugate

by mike50

A max effort upper day, max effort lower, dynamic effort upper, and dynamic effort lower.

Workouts

MON Max Effort Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
150 sec
2
95% 1RM
1
150 sec
3
100% 1RM
1
150 sec
4
75% 1RM
5
150 sec
5
75% 1RM
5
150 sec
6
75% 1RM
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

bench press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
55% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

barbell row

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
70% 1RM
10
120 sec
4
70% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

side lateral raise

4 sets

jm press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
10
120 sec
4
65% 1RM
10
120 sec
5
65% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

jm press

5 sets

WED Max Effort Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
150 sec
2
95% 1RM
1
150 sec
3
100% 1RM
1
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

leg extension

3 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
10
120 sec
4
65% 1RM
10
120 sec
5
65% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

cambered bar curl

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

Cable crunch

3 sets

FRI Dynamic Effort Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
45 sec
2
70% 1RM
3
45 sec
3
70% 1RM
3
45 sec
4
70% 1RM
3
45 sec
5
70% 1RM
3
45 sec
6
70% 1RM
3
45 sec
7
70% 1RM
3
45 sec
8
70% 1RM
3
45 sec
9
70% 1RM
3
45 sec

bench press

9 sets

lat pulldown

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

lat pulldown

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

skull crushers

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

face pull

4 sets

SAT Dynamic Effort Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
2
45 sec
2
70% 1RM
2
45 sec
3
70% 1RM
2
45 sec
4
70% 1RM
2
45 sec
5
70% 1RM
2
45 sec
6
70% 1RM
2
45 sec
7
70% 1RM
2
45 sec
8
70% 1RM
2
45 sec
9
70% 1RM
2
45 sec

squat

9 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

leg extension

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

preacher curl

5 sets

hanging leg raises

Set
Reps
Rest time
1
10
100 sec

hanging leg raises

1 sets

MON Max Effort Upper

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
150 sec
2
95% 1RM
1
150 sec
3
100% 1RM
1
150 sec
4
70% 1RM
5
150 sec
5
70% 1RM
5
150 sec
6
70% 1RM
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

close-grip bench press

6 sets

Machine row

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

Machine row

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

military press

3 sets

Overhead tricep extensions

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

Overhead tricep extensions

5 sets

WED Max Effort Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
150 sec
2
95% 1RM
1
150 sec
3
100% 1RM
1
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

deadlift

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

romanian deadlift

3 sets

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

Cable curl

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

Cable crunch

3 sets

FRI Dynamic Effort Upper

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
45 sec
2
70% 1RM
3
45 sec
3
70% 1RM
3
45 sec
4
70% 1RM
3
45 sec
5
70% 1RM
3
45 sec
6
70% 1RM
3
45 sec
7
70% 1RM
3
45 sec
8
70% 1RM
3
45 sec
9
70% 1RM
3
45 sec

close-grip bench press

9 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

skull crushers

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

face pull

3 sets

SAT Dynamic Effort Lower

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
1
45 sec
2
70% 1RM
1
45 sec
3
70% 1RM
1
45 sec
4
70% 1RM
1
45 sec
5
70% 1RM
1
45 sec
6
70% 1RM
1
45 sec
7
70% 1RM
1
45 sec
8
70% 1RM
1
45 sec
9
70% 1RM
1
45 sec

deadlift

9 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
5 +
amrap
120 sec

leg curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

preacher curl

5 sets

hanging leg raises

Set
Reps
Rest time
1
10
100 sec

hanging leg raises

1 sets

MON Max Effort Upper

floor press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
150 sec
2
95% 1RM
1
150 sec
3
100% 1RM
1
150 sec
4
70% 1RM
5
150 sec
5
70% 1RM
5
150 sec
6
70% 1RM
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

floor press

6 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

seated cable row

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

military press

3 sets

pressdowns

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

pressdowns

5 sets

WED Max Effort Lower

leg press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
150 sec
2
95% 1RM
1
150 sec
3
100% 1RM
1
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

leg extension

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 4.5 kg

hammer curl

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

Cable crunch

3 sets

FRI Dynamic Effort Upper

floor press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
45 sec
2
70% 1RM
3
45 sec
3
70% 1RM
3
45 sec
4
70% 1RM
3
45 sec
5
70% 1RM
3
45 sec
6
70% 1RM
3
45 sec
7
70% 1RM
3
45 sec
8
70% 1RM
3
45 sec
9
70% 1RM
3
45 sec

floor press

9 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

skull crushers

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

face pull

3 sets

SAT Dynamic Effort Lower

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
2
45 sec
2
70% 1RM
2
45 sec
3
70% 1RM
2
45 sec
4
70% 1RM
2
45 sec
5
70% 1RM
2
45 sec
6
70% 1RM
2
45 sec
7
70% 1RM
2
45 sec
8
70% 1RM
2
45 sec
9
70% 1RM
2
45 sec

leg press

9 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

leg extension

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

preacher curl

5 sets

hanging leg raises

Set
Reps
Rest time
1
10
100 sec

hanging leg raises

1 sets

MON Max Effort Upper

Pin press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
150 sec
2
95% 1RM
1
150 sec
3
100% 1RM
1
150 sec
4
70% 1RM
5
150 sec
5
70% 1RM
5
150 sec
6
70% 1RM
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Pin press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

barbell row

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

military press

3 sets

JM Press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

JM Press

5 sets

WED Max Effort Lower

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
150 sec
2
95% 1RM
1
150 sec
3
100% 1RM
1
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

rack deadlift

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

romanian deadlift

3 sets

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

Cable curl

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
60% 1RM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Cable crunch

3 sets

FRI Dynamic Effort Upper

Pin press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
45 sec
2
70% 1RM
3
45 sec
3
70% 1RM
3
45 sec
4
70% 1RM
3
45 sec
5
70% 1RM
3
45 sec
6
70% 1RM
3
45 sec
7
70% 1RM
3
45 sec
8
70% 1RM
3
45 sec
9
70% 1RM
3
45 sec

Pin press

9 sets

Wide grip pulldown

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

Wide grip pulldown

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

skull crushers

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

face pull

3 sets

SAT Dynamic Effort Lower

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
1
45 sec
2
70% 1RM
1
45 sec
3
70% 1RM
1
45 sec
4
70% 1RM
1
45 sec
5
70% 1RM
1
45 sec
6
70% 1RM
1
45 sec
7
70% 1RM
1
45 sec
8
70% 1RM
1
45 sec
9
70% 1RM
1
45 sec

rack deadlift

9 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
60% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

leg curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

preacher curl

5 sets

hanging leg raises

Set
Reps
Rest time
1
10
100 sec

hanging leg raises

1 sets

MON Max Effort Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
150 sec
2
95% 1RM
1
150 sec
3
100% 1RM
1
150 sec
4
70% 1RM
5
150 sec
5
70% 1RM
5
150 sec
6
70% 1RM
5
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

incline bench press

6 sets

Machine row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

Machine row

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

side lateral raise

4 sets

jm press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

jm press

5 sets

WED Max Effort Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
150 sec
2
95% 1RM
1
150 sec
3
100% 1RM
1
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

leg extension

3 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

cambered bar curl

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
50% 1RM
10
120 sec
3
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

Cable crunch

3 sets

FRI Dynamic Effort Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
45 sec
2
70% 1RM
3
45 sec
3
70% 1RM
3
45 sec
4
70% 1RM
3
45 sec
5
70% 1RM
3
45 sec
6
70% 1RM
3
45 sec
7
70% 1RM
3
45 sec
8
70% 1RM
3
45 sec
9
70% 1RM
3
45 sec

incline bench press

9 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase 1RM by 2.5 kg

skull crushers

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

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

face pull

4 sets

SAT Dynamic Effort Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
2
45 sec
2
70% 1RM
2
45 sec
3
70% 1RM
2
45 sec
4
70% 1RM
2
45 sec
5
70% 1RM
2
45 sec
6
70% 1RM
2
45 sec
7
70% 1RM
2
45 sec
8
70% 1RM
2
45 sec
9
70% 1RM
2
45 sec

squat

9 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

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

leg extension

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec
5
60% 1RM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

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

preacher curl

5 sets

hanging leg raises

Set
Reps
Rest time
1
10
100 sec

hanging leg raises

1 sets