Workout Routine

Laydi Programm

by AFenn1291

Workouts

W1D1

hip thrust machine

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

hip thrust machine

4 sets

abductor machine

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

abductor machine

4 sets

adductor machine

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

adductor machine

3 sets

leg extension

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

leg extension

4 sets

Ab Machine

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 2.5 kg

Ab Machine

3 sets

W1D2

bench press

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

bench press

4 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
100% TM
6 +
amrap
120 sec
2
100% TM
6 +
amrap
120 sec
3
100% TM
6 +
amrap
120 sec
4
100% TM
6 +
amrap
Prog. Overload
120 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 2+ reps, increase TM by 2.5 kg

curl

4 sets

triceps pushdowns

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

triceps pushdowns

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12 +
amrap
100 sec
2
100% TM
12 +
amrap
100 sec
3
100% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 kg

face pull

3 sets

W1D3

leg press

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

leg press

4 sets

leg curl

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

leg curl

4 sets

bulgarian split squat

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

bulgarian split squat

2 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12 +
amrap
100 sec
2
80% TM
12 +
amrap
100 sec
3
80% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 kg

abductor machine

3 sets

Ab Machine

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12 +
amrap
100 sec
2
80% TM
12 +
amrap
100 sec
3
80% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

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

Ab Machine

3 sets

W2D1

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
75% TM
7
100 sec
2
75% TM
7
100 sec
3
75% TM
7
100 sec
4
75% TM
7 +
amrap
100 sec

hip thrust machine

4 sets

abductor machine

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

abductor machine

4 sets

adductor machine

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

adductor machine

3 sets

leg extension

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

leg extension

4 sets

Ab Machine

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 2.5 kg

Ab Machine

3 sets

W2D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
7
100 sec
2
75% TM
7
100 sec
3
75% TM
7
100 sec
4
75% TM
7 +
amrap
100 sec

bench press

4 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
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 2.5 kg

curl

4 sets

triceps pushdowns

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

triceps pushdowns

4 sets

Machine Fly

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

Machine Fly

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12 +
amrap
100 sec
2
100% TM
12 +
amrap
100 sec
3
100% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 kg

face pull

3 sets

W2D3

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
7
100 sec
2
75% TM
7
100 sec
3
75% TM
7
100 sec
4
75% TM
7 +
amrap
100 sec

leg press

4 sets

leg curl

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

leg curl

4 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
82% TM
12 +
amrap
100 sec
2
80% TM
12 +
amrap
100 sec
3
80% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 kg

abductor machine

3 sets

Ab Machine

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12 +
amrap
100 sec
2
80% TM
12 +
amrap
100 sec
3
80% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 kg

Ab Machine

3 sets