Workout Routine

Core 4 Routine 4x4

by gschade

Gpt generated 20min lifting

Starting TM is 90% of 1RM.

Workouts

Upper Body A

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
60 sec
2
85% 1RM
5
60 sec
3
85% 1RM
5 +
amrap
60 sec

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

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

lat pulldown

3 sets

bench press

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

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

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

bench press

3 sets

Lower Body A

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5 +
amrap
120 sec

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

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

goblet squat

3 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
4
120 sec
2
85% 1RM
4
120 sec
3
85% 1RM
4 +
amrap
120 sec

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

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

farmer's carry

3 sets

Upper Body B

dumbbell row

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

dumbbell row

3 sets

overhead press

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

overhead press

3 sets

Lower Body B

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
60 sec
2
85% 1RM
5
60 sec
3
85% 1RM
5 +
amrap
60 sec

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

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

romanian deadlift

3 sets

renegade row

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

renegade row

3 sets