Workout Routine

Modified 3 Day Split

by hazzer

Started from December 2nd Week

Workouts

Quads and Tri

seated calf raise

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

seated calf raise

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
70% 1RM
8 +
amrap
60 sec
3
80% 1RM
6 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg

squat

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

hack squat

3 sets

RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

RDL

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

leg extension

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
12
30 sec
3
–
–
10
30 sec

single arm triceps extension

3 sets

Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Rope Pushdown

3 sets

Cross Body Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Cross Body Tricep Extension

3 sets

Chest and Shoulders

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
60% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg
3
70% 1RM
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg
4
80% TM
6 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

incline bench press

4 sets

Incline Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Incline Dumbbell Fly

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Pec Deck

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

seated overhead press

3 sets

Seated Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
15
45 sec
3
–
–
10
45 sec

Seated Lateral Raise

3 sets

Incline Dumbbell Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Incline Dumbbell Rear Delt Fly

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
15
45 sec
3
–
–
10
45 sec

shrug

3 sets

Back and Biceps

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

barbell row

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

barbell row

3 sets

Mid Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Mid Row

3 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Cable Pullover

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec

Hyperextensions

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

curl

3 sets

Incline Hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Incline Hammer curl

3 sets

Bicep Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec

Bicep Cable Curl

2 sets

Hamstrings And Triceps

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

leg curl

3 sets

Barbell Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Barbell Sumo Squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

hip thrust

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

bulgarian split squat

2 sets

Standing calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
12
45 sec

Standing calf raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

tricep pushdown

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

skull crushers

3 sets

Cross Body Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Cross Body Tricep Extension

3 sets

Chest and Shoulders 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

bench press

3 sets

Incline Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Incline Dumbbell Fly

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Pec Deck

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
60% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg
3
70% 1RM
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg
4
80% 1RM
6 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg

military press

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

face pull

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

lateral raise

3 sets

shrug

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

shrug

3 sets

Back and Biceps 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg
2
70% 1RM
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg
3
80% 1RM
6 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg

deadlift

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

lat pulldown

3 sets

Incline Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Incline Dumbbell Row

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

close grip lat pulldown

3 sets

Single arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Single arm Lat Pulldown

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

preacher curl

3 sets

Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
12
45 sec
3
–
–
10
45 sec

Rope Hammer Curl

3 sets