Workout Routine

Marilisa 5-day Split

by Marilisa

Workouts

Day 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec
4
85% 1RM
3 +
amrap
100 sec
5
80% 1RM
5
100 sec

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

deadlift

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

leg press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

lat pulldown

4 sets

Day 2

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec
5
65% TM
10 +
amrap
100 sec

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

hip thrust

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec
4
65% 1RM
10 +
amrap
100 sec

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

overhead press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

tricep pushdown

4 sets

Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
80% 1RM
5 +
amrap
100 sec
4
75% 1RM
6
100 sec
5
70% 1RM
6
100 sec

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

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

leg press

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

seated cable row

4 sets

Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec
4
65% 1RM
10
100 sec

deadlift

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

hip thrust

4 sets

curl

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

curl

3 sets

Day 5

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

cable kickback

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

seated cable row

4 sets