Workout Routine

Gym Time

by IndieCatMan

Workouts

Rack Day

Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Stretch

1 sets

Cardio

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cardio

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
Prog. Overload
100 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
4
65% TM
5
100 sec
5
65% TM
5
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
Prog. Overload
100 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
4
65% TM
5
100 sec
5
65% TM
5
100 sec

squat

5 sets

Arms

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
65% TM
5
100 sec
5
65% TM
5
100 sec

Chest Press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
65% TM
5
100 sec
5
65% TM
5
100 sec

lat pulldown

5 sets

Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Stretch

1 sets

Cardio

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cardio

1 sets

Run Day

Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Stretch

1 sets

Cardio

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
300 sec

Cardio

2 sets

Cable crunch

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

Cable crunch

5 sets

mountain climbers

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec
4
10
60 sec
5
10
60 sec

mountain climbers

5 sets

dead bugs

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10
60 sec

dead bugs

5 sets

Bicycle Twists

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

Bicycle Twists

5 sets

30 min Circuits

Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Stretch

1 sets

Cardio

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cardio

1 sets

Circuits

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

Circuits

1 sets

Pull-ups

close grip pull up

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

close grip pull up

5 sets

pullup

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

pullup

5 sets