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Ivysaur Intermediate
by Grasshopper
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Workouts
Workout 1
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
4
100 sec
2
85% 1RM
4
100 sec
3
85% 1RM
4
100 sec
4
85% 1RM
4
100 sec
Overload:
After
1
successful session,
1RM
will be suggested to increase by
2.5 kg
.
deadlift
4 sets
Start
in App
chinup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec
4
75% 1RM
8
100 sec
chinup
4 sets
Start
in App
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
4
100 sec
2
85% 1RM
4
100 sec
3
85% 1RM
4
100 sec
barbell row
3 sets
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
+
amrap
100 sec
2
65% 1RM
12
+
amrap
100 sec
3
65% 1RM
12
+
amrap
100 sec
curl
3 sets
Start
in App
Workout 2
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
4
100 sec
2
85% 1RM
4
100 sec
3
85% 1RM
4
100 sec
bench press
3 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec
incline bench press
3 sets
Start
in App
fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
+
amrap
100 sec
2
65% 1RM
12
+
amrap
100 sec
3
65% 1RM
12
+
amrap
100 sec
fly
3 sets
Start
in App
triceps extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
+
amrap
100 sec
2
65% 1RM
12
+
amrap
100 sec
3
65% 1RM
12
+
amrap
100 sec
triceps extension
3 sets
Start
in App
Workout 3
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% TM
4
100 sec
2
85% 1RM
4
100 sec
3
85% 1RM
4
100 sec
4
85% 1RM
4
100 sec
squat
4 sets
Start
in App
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec
overhead press
3 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
+
amrap
100 sec
2
65% 1RM
12
+
amrap
100 sec
3
65% 1RM
12
+
amrap
100 sec
calf raise
3 sets
Start
in App
rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
+
amrap
100 sec
2
65% 1RM
12
+
amrap
100 sec
3
65% 1RM
12
+
amrap
100 sec
rear delt fly
3 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
+
amrap
100 sec
2
65% 1RM
12
+
amrap
100 sec
3
65% 1RM
12
+
amrap
100 sec
lateral raise
3 sets
Start
in App
Workout 4
chinup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% TM
4
100 sec
2
85% TM
4
100 sec
3
85% 1RM
4
100 sec
chinup
3 sets
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec
bench press
3 sets
Start
in App
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec
barbell row
3 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
4
100 sec
2
85% 1RM
4
100 sec
3
85% 1RM
4
100 sec
incline bench press
3 sets
Start
in App
Workout 5
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec
4
75% 1RM
8
100 sec
squat
4 sets
Start
in App
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
4
100 sec
2
85% 1RM
4
100 sec
3
85% 1RM
4
100 sec
overhead press
3 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
+
amrap
100 sec
2
65% 1RM
12
+
amrap
100 sec
3
65% 1RM
12
+
amrap
100 sec
calf raise
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
+
amrap
100 sec
2
65% 1RM
12
+
amrap
100 sec
3
65% 1RM
12
+
amrap
100 sec
hammer curl
3 sets
Start
in App