Workout Routine

CZCLP (Upper Accent)

by twefnuor

Focus on upper body.

Workouts

Squat

squat

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

squat

5 sets

bench press

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

bench press

3 sets

lat pulldown

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

lat pulldown

3 sets

Assisted pull ups

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

Assisted pull ups

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
5
100 sec
3
@RPE7
5
100 sec

triceps pushdowns

3 sets

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

zottmann curl

3 sets

OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
180 sec
2
85% TM
6
180 sec
3
85% TM
6
180 sec
4
85% TM
6
180 sec
5
65% TM
6 +
amrap
180 sec

overhead press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
140 sec
2
65% TM
10
140 sec
3
65% TM
10 +
amrap
Prog. Overload
140 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

deadlift

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

seated incline curl

3 sets

Rear Delt Cable Fly

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

Rear Delt Cable Fly

3 sets

Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
180 sec
2
85% TM
6
180 sec
3
85% TM
6
180 sec
4
85% TM
6
180 sec
5
85% TM
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
130 sec
2
65% TM
10
130 sec
3
65% TM
10 +
amrap
Prog. Overload
130 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

Machine chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

Machine chest fly

3 sets

skull crushers

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

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

skull crushers

3 sets

Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
80% TM
4
180 sec
3
80% TM
4
180 sec
4
80% TM
4
180 sec
5
85% TM
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, 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 5 %

deadlift

5 sets

seated overhead press

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

seated overhead press

3 sets

Seated overhead press

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

Seated overhead press

3 sets

lat pulldown

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

lat pulldown

3 sets

Assisted pull ups

Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12 +
amrap
100 sec

Assisted pull ups

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

preacher curl

3 sets