Workout Routine

Full Body 3x Per Week (B)

by Adh007

Alternate Weeks: A/B/A - B/A/B

Program is designed to be run as Superset pairs with 1 minute rest between every single set. Should be able to complete in an hour or slightly longer including a full warmup.

Listed reps should be read as the top of a 3 rep range (eg. "8" is 6-8, "12" is 10-12, etc.)

Include Conditioning: 2x per week Vo2 Max, 2x Per Week Z2 Endurance

Include Additional work: 1 Speed Strength Day, 1 Mobility and Agility Day, and 1 Sprint Day

Replace additional work with Sports Specific Work as needed.

Workouts

A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
60 sec
2
80% 1RM
8
60 sec
3
80% 1RM
8 +
amrap
Prog. Overload
60 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

incline bench press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12 +
amrap
Prog. Overload
60 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 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.14 kg.

pullup

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.13 kg.

bulgarian split squat

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12 +
amrap
Prog. Overload
60 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 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.14 kg.

skull crushers

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.14 kg.

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12 +
amrap
Prog. Overload
60 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 1-2 reps, increase 1RM by 2.5 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

curl

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

romanian deadlift

3 sets

roll out

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
60 sec
2
–
–
16
60 sec
3
–
–
16
60 sec

roll out

3 sets

B

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
60 sec
2
80% 1RM
8
60 sec
3
80% 1RM
8
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

front squat

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12 +
amrap
Prog. Overload
60 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 1-2 reps, increase 1RM by 2.5 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 0.91 kg.

pullovers

3 sets

Trap Bar Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
60 sec
2
80% 1RM
8
60 sec
3
80% 1RM
8
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Trap Bar Overhead Press

3 sets

Chest supported row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12 +
amrap
Prog. Overload
60 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 1-2 reps, increase 1RM by 0 kg
Extra 3+ reps, increase 1RM by 2.5 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Chest supported row

3 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12 +
amrap
Prog. Overload
60 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 1-2 reps, increase 1RM by 1 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 0.91 kg.

decline bench press

3 sets

Neck Curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16
60 sec
2
65% 1RM
16
60 sec
3
65% 1RM
16
60 sec

Neck Curl

3 sets

Split Stance Good Morning

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
60 sec
2
80% 1RM
8
60 sec
3
80% 1RM
8
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Split Stance Good Morning

3 sets

bicycle crunches

Set
Reps
Rest time
1
16
60 sec
2
16
60 sec
3
16
60 sec

bicycle crunches

3 sets