Workout Routine

My routine

by Gor

Starting TM is 90% of 1RM.

Workouts

Workout A

front 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
4
85% 1RM
5
100 sec
5
85% 1RM
5 +
amrap
Prog. Overload
100 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

front squat

5 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
4
85% 1RM
5
100 sec
5
85% 1RM
5 +
amrap
Prog. Overload
100 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

bench press

5 sets

incline 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
4
85% 1RM
5
100 sec
5
85% 1RM
5 +
amrap
Prog. Overload
100 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

incline bench press

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 sec
7
–
–
12
100 sec
8
–
–
12
100 sec

curl

8 sets

Workout B

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
85% 1RM
12
100 sec
3
85% 1RM
12
100 sec
4
85% 1RM
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 sec
7
–
–
12
100 sec
8
–
–
12
100 sec
9
–
–
12
100 sec
10
–
–
12
100 sec
11
–
–
12
100 sec
12
–
–
12
100 sec

lat pulldown

12 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
10
100 sec
2
85% 1RM
10
100 sec
3
85% 1RM
10
100 sec
4
85% 1RM
10
100 sec

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

pullovers

4 sets

Weighted dips

Set
Intensity
Weight
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec
4
6
100 sec

Weighted dips

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

skull crushers

4 sets

Workout 3

bench press

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

bench press

5 sets

squat

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

squat

5 sets

lunge

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

lunge

3 sets