Workout Routine

JTs Weekly 5x5

by chocthunder

Created from a mix of ChatGPT and personal experience, this should give the optimal workout schedule for progressive overload on a resident's schedule

Workouts

Push Focus

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8 +

amrap

100 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8 +

amrap

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8 +

amrap

100 sec

Chest Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8 +

amrap

100 sec

pullovers

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8 +

amrap

100 sec

Pull Day

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

Legs

front squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8 +

amrap

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8 +

amrap

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

Workout 4

power clean

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8

100 sec

5

–

–

8 +

amrap

100 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10

100 sec

5

–

–

10 +

amrap

100 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10

100 sec

5

–

–

10 +

amrap

100 sec

farmer's carry

Set

Intensity

Weight

Reps

Rest time

1

–

–

1

100 sec

2

–

–

1

100 sec

3

–

–

1

100 sec

4

–

–

1

100 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

Full upper

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10 +

amrap

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10 +

amrap

100 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8 +

amrap

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10 +

amrap

100 sec

Chest Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10 +

amrap

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10 +

amrap

100 sec

Dips

Set

Intensity

Weight

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10 +

amrap

100 sec