Workout Routine

Essentials 3x

by daroobster

Warm Up Structures

  • 3 Set warm up pyramid
    • 45% of Working Weight @ Same amt of working reps
    • 65% of Working Weight @ Less reps
    • 85% of Working Weight @ Even fewer reps
  • 2 Set warm up pyramid
    • 50% of Working Weight @ Same amt of working reps
    • 70% of Working Weight @ Less reps
  • 1 Set warm up pyramid
    • 60% of Working Weight @ Same amt of working reps

Workouts

Full Body: WKs 1-4

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
6
0 sec
2
65% TM
4
0 sec
3
85% TM
2
0 sec
4
100% TM
6
180 sec
5
–
–
10
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

Hack squat

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
0 sec
2
70% TM
6
0 sec
3
100% TM
10
120 sec
4
100% TM
10
120 sec

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

incline bench press

4 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
0 sec
2
100% TM
12
90 sec

Hamstring Curl

2 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
0 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

t-bar row

3 sets

Freemotion Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
0 sec
2
100% TM
15
0 sec
3
50% TM
15
90 sec

Freemotion Cable Curl

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
0 sec
2
100% TM
15
0 sec
3
50% TM
15
90 sec

cable lateral raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
0 sec
2
50% TM
15
90 sec

Cable crunch

2 sets

Upper: WKs 1-4

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
6
0 sec
2
65% TM
4
0 sec
3
85% TM
2
0 sec
4
100% TM
6
180 sec
5
–
–
10
180 sec

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

bench press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
0 sec
2
70% TM
8
0 sec
3
100% TM
12
120 sec
4
100% TM
12
120 sec

lat pulldown

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
0 sec
2
100% TM
12
120 sec
3
100% TM
12
120 sec

seated shoulder press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
0 sec
2
100% TM
12
120 sec
3
100% TM
12
0 sec
4
50% TM
12
120 sec

seated cable row

4 sets

Overhead Cable Tricep Extension (Bar)

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
0 sec
2
100% TM
15
0 sec
3
100% TM
15
0 sec

Overhead Cable Tricep Extension (Bar)

3 sets

Cable EZ Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
0 sec
2
100% TM
15
90 sec
3
100% TM
15
90 sec

Cable EZ Curl

3 sets

Lower: WKs 1-4

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
0 sec
2
70% TM
8
0 sec
3
100% TM
12
120 sec
4
100% TM
12
120 sec

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

romanian deadlift

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
0 sec
2
70% TM
8
0 sec
3
100% TM
12
120 sec
4
100% TM
12
120 sec
5
100% TM
12
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

leg press

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
0 sec
2
100% TM
12
0 sec
3
50% TM
12
90 sec

leg extension

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
0 sec
2
100% TM
15
90 sec
3
100% TM
15
90 sec

Seated Calf Raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
0 sec
2
100% TM
15
90 sec
3
100% TM
15
90 sec

Cable crunch

3 sets