Workout Routine

Laydi Bench Routine

by AFenn1291

Cardio: 5' @ RPE 4-5 /// 7x (2' @ RPE 7 / 1' @ RPE 2-3) /// 5' @ RPE 4-5

Workouts

Cardio 1

Incline Treadmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec

Incline Treadmill

1 sets

W1D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5
100 sec
3
75% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec

bench press

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2 kg

curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

tricep pushdown

2 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

Back Extension

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

leg curl

1 sets

W1D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
6
100 sec
3
70% TM
4
100 sec
4
70% TM
4
100 sec
5
80% TM
3
100 sec
6
80% TM
3
100 sec

bench press

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
6 +
amrap
100 sec
2
100% TM
6 +
amrap
100 sec
3
100% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

curl

3 sets

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

hip thrust machine

3 sets

Crunches

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

Crunches

3 sets

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

adductor machine

3 sets

W1D3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

bench press

1 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 5 kg

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
15 +
amrap
100 sec
2
80% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2 kg

curl

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
15 +
amrap
100 sec
2
80% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

tricep pushdown

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
120 sec
2
80% TM
4
120 sec
3
80% TM
4 +
amrap
Prog. Overload
119 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 7.5 kg

squat

3 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

abductor machine

3 sets

Cardio 2

Incline Treadmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec

Incline Treadmill

1 sets

W2D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
3
100 sec
2
80% TM
3
100 sec
3
80% TM
3
100 sec
4
80% TM
3
100 sec
5
75% TM
6
100 sec
6
75% TM
6
100 sec
7
75% TM
6
100 sec

bench press

7 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2 kg

curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

tricep pushdown

2 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

Back Extension

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

leg curl

1 sets

W2D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
6
100 sec
3
60% TM
6
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
75% TM
4
100 sec
7
75% TM
4
100 sec
8
80% TM
3
100 sec
9
80% TM
3
100 sec
10
80% TM
3
100 sec

bench press

10 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
6 +
amrap
100 sec
2
100% TM
6 +
amrap
100 sec
3
100% TM
6 +
amrap
100 sec
4
100% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

curl

4 sets

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

hip thrust machine

4 sets

Crunches

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

Crunches

3 sets

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

adductor machine

3 sets

W2D3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

bench press

1 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 5 kg

lat pulldown

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
15 +
amrap
100 sec
2
80% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2 kg

curl

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
15 +
amrap
100 sec
2
80% TM
15 +
amrap
100 sec
3
80% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
120 sec
2
80% TM
4
120 sec
3
80% TM
4 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 7.5 kg

squat

3 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

abductor machine

3 sets

Cardio 3

Incline Treadmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec

Incline Treadmill

1 sets

W3D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
100 sec
2
85% TM
3
100 sec
3
85% TM
3
100 sec
4
85% TM
3
100 sec
5
75% TM
8
100 sec
6
75% TM
8
100 sec
7
75% TM
8
100 sec

bench press

7 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2 kg

curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

tricep pushdown

3 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

Back Extension

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

leg curl

1 sets

W3D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
6
100 sec
3
60% TM
6
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
80% TM
3
100 sec
7
80% TM
3
100 sec
8
90% TM
1
100 sec
9
90% TM
1
100 sec

bench press

9 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
6 +
amrap
100 sec
2
100% TM
6 +
amrap
100 sec
3
100% TM
6 +
amrap
100 sec
4
100% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

curl

4 sets

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

hip thrust machine

4 sets

Crunches

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

Crunches

3 sets

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

adductor machine

3 sets

W3D3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

bench press

1 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
100 sec
5
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 5 kg

lat pulldown

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
15 +
amrap
100 sec
2
80% TM
15 +
amrap
100 sec
3
80% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2 kg

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
15 +
amrap
100 sec
2
80% TM
15 +
amrap
100 sec
3
80% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

tricep pushdown

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
120 sec
2
80% TM
4
120 sec
3
80% TM
4 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 7.5 kg

squat

3 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

abductor machine

3 sets

Cardio 4

Incline Treadmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec

Incline Treadmill

1 sets

W4D1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
2
100 sec
2
80% TM
2
100 sec
3
80% TM
2
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec

bench press

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

tricep pushdown

3 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

Back Extension

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
100 sec
5
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

leg extension

5 sets

W4D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
60% TM
4
100 sec
3
70% TM
3
100 sec
4
75% TM
3
100 sec
5
75% TM
3
100 sec
6
80% TM
2
100 sec
7
80% TM
2
100 sec

bench press

7 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
6 +
amrap
100 sec
2
100% TM
6 +
amrap
100 sec
3
100% TM
6 +
amrap
100 sec
4
100% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

curl

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

hip thrust

4 sets

Crunches

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

Crunches

4 sets

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

adductor machine

4 sets

W4D3

bench press

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

bench press

1 sets

lat pulldown

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

lat pulldown

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
15 +
amrap
100 sec
2
80% TM
15 +
amrap
100 sec
3
80% TM
15 +
amrap
100 sec
4
80% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2 kg

curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
15 +
amrap
100 sec
2
80% TM
15 +
amrap
100 sec
3
80% TM
15 +
amrap
100 sec
4
80% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2.5 kg

tricep pushdown

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
120 sec
2
80% TM
4
120 sec
3
80% TM
4 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 7.5 kg

squat

3 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

abductor machine

4 sets