Workout Routine

Full Body (2/week)

by fabxc

Workouts

A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

deadlift

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

overhead press

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
90 sec
2
70% 1RM
12
90 sec
3
70% 1RM
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

bulgarian split squat

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
90 sec
2
70% 1RM
12
90 sec
3
70% 1RM
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

barbell row

3 sets

hanging leg raises

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

hanging leg raises

3 sets

diamond push-ups

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12 +
amrap
60 sec

diamond push-ups

3 sets

B

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

front squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
120 sec
2
80% 1RM
8
120 sec
3
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

incline bench press

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
90 sec
2
70% 1RM
12
90 sec
3
70% 1RM
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

romanian deadlift

3 sets

chinup

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

chinup

3 sets

Band Face Pull

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Band Face Pull

3 sets

Band Pull Apart

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Band Pull Apart

3 sets