Workout Routine

Glenns Strength and Physique Progression

by gchambe

Will be a six week cycle. Build in progress.

Starting TM is 60% of 1RM.

Workouts

Max Effort Upper Body (Week 1)

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
1
100 sec
2
80% TM
2
100 sec
3
80% TM
2
100 sec

close-grip bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

bench press

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

triceps extension

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec
5
–
–
12
120 sec
6
–
–
12
120 sec

single arm row

6 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3 sets

Max Effort Lower Body (Week 1)

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
100 sec
2
85% TM
3
120 sec
3
90% TM
2
120 sec

front squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
95% TM
2
120 sec

deadlift

1 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

Hamstring Curl

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

leg extension

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

calf raise

3 sets

Dynamic Upper Body (Week 1)

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
3
100 sec
2
60% TM
3
100 sec
3
60% TM
3
100 sec
4
60% TM
3
100 sec
5
60% TM
3
100 sec
6
60% TM
3
100 sec
7
60% TM
3
100 sec
8
60% TM
3
100 sec
9
60% TM
3
100 sec
10
60% TM
3
100 sec

bench press

10 sets

Standing Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Standing Shoulder Press

3 sets

Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec
5
10 +
amrap
100 sec

Pull Ups

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

lateral raise

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

reverse curl

3 sets

Dynamic Lower Body Week 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
60% TM
5
100 sec
3
60% TM
5
100 sec
4
60% TM
5
100 sec
5
60% TM
5
100 sec

squat

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
60% TM
5
100 sec
3
60% TM
5
100 sec
4
60% TM
5
100 sec
5
60% TM
5
100 sec

deadlift

5 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Leg Extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

calf raise

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3 sets