Workout Routine

Laydi Squat 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

squat

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

squat

6 sets

abductor machine

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

abductor machine

2 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
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

3 sets

curl

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 2 kg

curl

3 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

W1D2

bench press

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

bench press

6 sets

tricep pushdown

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

tricep pushdown

3 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
100 sec
2
100% TM
12
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 8+ reps, increase TM by 5 kg

Machine Fly

3 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
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

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec

deadlift

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

W1D3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec

squat

4 sets

abductor machine

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

abductor machine

2 sets

Back 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
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

Back Extension

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 5 kg

tricep pushdown

3 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