Workout Routine

Madcow

by jspark821

Starting TM is 85% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
62% TM
5
120 sec
3
75% TM
5
120 sec
4
87% TM
5
120 sec
5
100% TM
5
120 sec

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
62% TM
5
120 sec
3
75% TM
5
120 sec
4
87% TM
5
120 sec
5
100% TM
5
120 sec

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
62% TM
5
120 sec
3
75% TM
5
120 sec
4
87% TM
5
120 sec
5
100% TM
5
120 sec

barbell row

5 sets

chinup

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

chinup

3 sets

Workout B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
62% TM
5
120 sec
2
75% TM
5
120 sec
3
87% TM
5
120 sec
4
100% TM
5
120 sec
5
65% TM
5
120 sec
6
65% TM
5
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

deadlift

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
62% TM
5
120 sec
2
75% TM
5
120 sec
3
87% TM
5
120 sec
4
100% TM
5
120 sec
5
62% TM
5 +
amrap
120 sec

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

overhead press

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
176 sec

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

upright row

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
62% TM
5
120 sec
3
75% TM
5
120 sec
4
62% TM
5 +
amrap
120 sec
5
50% TM
5 +
amrap
120 sec

front squat

5 sets

Workout C

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
62% TM
5
120 sec
3
75% TM
5
120 sec
4
87% TM
5
120 sec
5
102% TM
3
120 sec
6
75% TM
8 +
amrap
120 sec

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

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
62% TM
5
120 sec
3
75% TM
5
120 sec
4
87% TM
5
120 sec
5
102% TM
3
120 sec
6
75% TM
8 +
amrap
120 sec

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

bench press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
62% TM
5
120 sec
3
75% TM
5
120 sec
4
87% TM
5
120 sec
5
102% TM
3
120 sec
6
75% TM
8 +
amrap
120 sec

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

barbell row

6 sets

chinup

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

chinup

3 sets