Workout Routine

Einsteiger Routine

by Design

This routine also has an updated version that uses 1RM percentage as basis for calculating weight.
Please see the updated version here: r/Fitness Basic Beginner Routine

Please read the full description here.

Starting TM is 90% of 1RM.

Workouts

Workout A

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% 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 5+ reps, increase TM by 5 kg

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

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

barbell row

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% 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 5+ reps, increase TM by 5 kg

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

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

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% 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 5+ reps, increase TM by 10 kg

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

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

squat

3 sets

Workout B

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% 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 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

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

lat pulldown

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% 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 5+ reps, increase TM by 5 kg

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

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

overhead press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% 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 5+ reps, increase TM by 10 kg

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

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

deadlift

3 sets