Workout Routine

Lower Upper

by JimBlitz

Workouts

Lower A

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4.54 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
100 sec
2
100% 1RM
20
100 sec
3
100% 1RM
20
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

3 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
100 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

trap bar deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

3 sets

Abs

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

Abs

1 sets

Upper A

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4 sets

Pull-ups

Set
Intensity
Weight
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec
4
5 +
amrap
100 sec

Pull-ups

4 sets

overhead press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

4 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
58
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Barbell Curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

tricep pushdown

3 sets

Wrist Roller

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

Wrist Roller

3 sets