Workout Routine

Grindset

by Tsuki

Starting TM is 90% of 1RM.

Workouts

Upper

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8 +
amrap
100 sec
2
80% TM
8 +
amrap
100 sec
3
90% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
100 sec

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8 +
amrap
100 sec
2
90% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec

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

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

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

tricep pushdown

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
100% TM
5
100 sec
4
100% TM
5
100 sec

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

bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 5 kg
2
100% TM
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 5 kg
3
100% TM
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 5 kg
4
100% TM
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 5 kg

pullup

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5 +
amrap
150 sec
2
100% TM
5 +
amrap
150 sec
3
100% TM
5 +
amrap
150 sec
4
100% TM
5 +
amrap
150 sec

dip

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10 +
amrap
100 sec
2
85% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec

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

lat pulldown

3 sets

Back 🔙

Wide Grip Cable Bar Row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8 +
amrap
100 sec
2
85% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec

Wide Grip Cable Bar Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8 +
amrap
100 sec
2
85% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec

lat pulldown

3 sets

romanian deadlift

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

romanian deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 5 kg
2
100% TM
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 5 kg
3
100% TM
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 5 kg
4
100% TM
5 +
amrap
Prog. Overload
10 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 5+ reps, increase TM by 5 kg

pullup

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5 +
amrap
150 sec
2
100% TM
5 +
amrap
150 sec
3
100% TM
5 +
amrap
150 sec
4
100% TM
5 +
amrap
150 sec

dip

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5 +
amrap
100 sec
2
90% TM
5 +
amrap
100 sec
3
100% TM
5 +
amrap
100 sec

barbell row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10 +
amrap
100 sec
2
80% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec

lateral raise

3 sets

Lower

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

leg curl

4 sets

calf raise

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

calf raise

4 sets

romanian deadlift

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

romanian deadlift

4 sets

squat

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

squat

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
200 sec
2
–
–
20
200 sec

lunge

2 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
6
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 4.54 kg.

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec

incline bench press

4 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Chest Press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lateral raise

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

triceps pushdowns

4 sets

Pull

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
6
100 sec
3
–
–
7
100 sec
4
–
–
8
100 sec

hammer curl

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

barbell row

3 sets

pullup

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

pullup

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

lat pulldown

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lateral raise

3 sets

Legs

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

calf raise

4 sets

seated curl

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

seated curl

4 sets

romanian deadlift

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

romanian deadlift

4 sets

squat

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

squat

4 sets

lunge

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

lunge

2 sets