Workout Routine

Full Body (2/week, lower leg reps)

by fabxc

Starting TM is 95% of 1RM.

Workouts

A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
5
120 sec
2
90% TM
5
120 sec
3
90% TM
5 +
amrap
Prog. Overload
120 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 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

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
120 sec
2
80% TM
8
120 sec
3
80% TM
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 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 %

overhead press

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10 +
amrap
Prog. Overload
90 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 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

dumbbell row

3 sets

Bulgarian Split Squats

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

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

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 0 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

Bulgarian Split Squats

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

Band Pull Apart

Set
Intensity
Weight
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec

Band Pull Apart

3 sets

B

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
5
120 sec
2
90% TM
5
120 sec
3
90% TM
5 +
amrap
Prog. Overload
120 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 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 %

squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
120 sec
2
80% TM
8
120 sec
3
80% TM
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 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 %

incline bench press

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6 +
amrap
90 sec

chinup

4 sets

romanian deadlift

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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 %

romanian deadlift

3 sets

ab wheel

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

ab wheel

3 sets

Band Face Pull

Set
Intensity
Weight
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec

Band Face Pull

3 sets