Workout Routine

My 3x10 for 70% 1 Rep Max

by Famagnus

3x10 at 70% for on Big Four Lifts. Accessory 3x10's for additional volume

Starting TM is 70% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
90 sec
2
70% 1RM
10
90 sec
3
70% 1RM
10 +
amrap
90 sec

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
90 sec
2
70% 1RM
10
90 sec
3
70% 1RM
10 +
amrap
90 sec

bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
90 sec
2
70% 1RM
10
90 sec
3
70% 1RM
10 +
amrap
90 sec

barbell row

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
90 sec
2
70% 1RM
8
90 sec
3
70% 1RM
8 +
amrap
Prog. Overload
90 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 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

romanian deadlift

3 sets

Assisted Pull-ups

Set
Intensity
Weight
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec

Assisted Pull-ups

3 sets

Dumbbell flyes

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

Dumbbell flyes

3 sets

curl

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

curl

3 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
90 sec
2
70% 1RM
10
90 sec
3
70% 1RM
10 +
amrap
90 sec

squat

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
90 sec
2
70% 1RM
10
90 sec
3
70% 1RM
10 +
amrap
90 sec

overhead press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
90 sec
2
70% 1RM
5
90 sec
3
70% 1RM
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

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

deadlift

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
90 sec
2
70% 1RM
10
90 sec
3
70% 1RM
10 +
amrap
90 sec

incline bench press

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
90 sec
2
70% 1RM
10
90 sec
3
70% 1RM
10
90 sec

chest supported rows

3 sets

Dumbbell flyes

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

Dumbbell flyes

3 sets

curl

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

curl

3 sets

Workout C

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10 +
amrap
120 sec

lat pulldown

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10 +
amrap
120 sec

dumbbell row

3 sets

Assisted Pull-ups

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

Assisted Pull-ups

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10 +
amrap
120 sec

chest supported rows

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
120 sec
2
70% 1RM
8
120 sec
3
70% 1RM
8 +
amrap
120 sec

romanian deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
22
120 sec
2
–
–
22
100 sec
3
–
–
22
100 sec

bulgarian split squat

3 sets