Workout Routine

Magic Bear 3x5

by Magic Bear

Workout routine inspired by starting strength, modified to accommodate injury

Starting TM is 90% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

overhead press

3 sets

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

rack deadlift

1 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

seated cable row

3 sets