Workout Routine

Er or pr

by QRP76

add 2.5 kg/5kg every week (upper/lower) every 3 weeks do a deload modulo 3 er confirmed

Starting TM is 70% of 1RM.

Workouts

Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
150 sec
2
100% TM
5
150 sec
3
100% TM
5
150 sec
4
100% TM
5
210 sec

overhead press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
210 sec
2
100% TM
5
210 sec
3
100% TM
5
210 sec
4
100% TM
5
210 sec

squat

4 sets

Paused Bench Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
150 sec
2
100% TM
5
150 sec
3
100% TM
5
150 sec
4
100% TM
5
210 sec

* Training Max (TM) percentage is based on your Larsen Press TM.

Paused Bench Press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
150 sec
2
@RPE10
5
150 sec
3
@RPE10
5
150 sec
4
@RPE10
5
150 sec

calf raise

4 sets

Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
150 sec
2
100% TM
5
150 sec
3
100% TM
5
150 sec
4
100% TM
5
310 sec

bench press

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
150 sec
2
@RPE10
5
150 sec
3
@RPE10
5
150 sec
4
@RPE10
5
150 sec

romanian deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
150 sec
2
@RPE10
5
150 sec
3
@RPE10
5
150 sec
4
@RPE10
5
310 sec

barbell row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
150 sec
2
@RPE10
5
150 sec
3
@RPE10
5
150 sec
4
@RPE10
5
150 sec

curl

4 sets

Day 3

Low bar squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
310 sec
2
100% TM
5
310 sec
3
100% TM
5
310 sec
4
100% TM
5
310 sec

Low bar squat

4 sets

Larsen Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
150 sec
2
100% TM
5
150 sec
3
100% TM
5
150 sec
4
100% TM
5
150 sec

Larsen Press

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
150 sec
2
@RPE10
5
150 sec
3
@RPE10
5
150 sec
4
@RPE10
5
210 sec

hip thrust

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
150 sec
2
@RPE10
5
150 sec
3
@RPE10
5
150 sec
4
@RPE10
5
150 sec

skull crushers

4 sets

Day 4

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
210 sec
2
100% TM
5
210 sec
3
100% TM
5
210 sec
4
100% TM
5
210 sec

sumo deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
150 sec
2
@RPE10
5
150 sec
3
@RPE10
5
150 sec
4
@RPE10
5
150 sec

pullup

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
210 sec
2
@RPE10
5
210 sec
3
@RPE10
5
210 sec
4
@RPE10
5
210 sec

bulgarian split squat

4 sets

lying curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
150 sec
2
@RPE10
5
150 sec
3
@RPE10
5
150 sec
4
@RPE10
5
150 sec

lying curl

4 sets