Workout Routine

My Way

by umdemir

Workouts

Squat Day

Low Bar Back Squat

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
5
0 sec
2
52% 1RM
3
0 sec
3
70% 1RM
1
180 sec
4
88% 1RM
3
180 sec
5
88% 1RM
3
180 sec
6
88% 1RM
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-100 reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Low Bar Back Squat

6 sets

Conventional Deadlift

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
5
0 sec
2
48% 1RM
3
0 sec
3
64% 1RM
1
180 sec
4
80% 1RM
6
180 sec
5
80% 1RM
6
180 sec
6
80% 1RM
6
180 sec
7
80% 1RM
6
180 sec

Conventional Deadlift

7 sets

Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
5
0 sec
2
48% 1RM
3
0 sec
3
64% 1RM
1
180 sec
4
80% 1RM
6
180 sec
5
80% 1RM
6
180 sec
6
80% 1RM
6
180 sec
7
80% 1RM
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Lat Pulldown

7 sets

Bench Press Day

Bench Press

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
5
0 sec
2
52% 1RM
3
0 sec
3
70% 1RM
1
180 sec
4
88% 1RM
3
180 sec
5
88% 1RM
3
180 sec
6
88% 1RM
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-100 reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bench Press

6 sets

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
5
0 sec
2
48% 1RM
3
0 sec
3
64% 1RM
1
180 sec
4
80% 1RM
6
180 sec
5
80% 1RM
6
180 sec
6
80% 1RM
6
180 sec
7
80% 1RM
6
180 sec

Overhead Press

7 sets

Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
5
0 sec
2
48% 1RM
3
0 sec
3
64% 1RM
1
180 sec
4
80% 1RM
6
180 sec
5
80% 1RM
6
180 sec
6
80% 1RM
6
180 sec
7
80% 1RM
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Pendlay Row

7 sets

Deadlift Day

Conventional Deadlift

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
5
0 sec
2
52% 1RM
3
0 sec
3
70% 1RM
1
180 sec
4
88% 1RM
3
180 sec
5
88% 1RM
3
180 sec
6
88% 1RM
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-100 reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Conventional Deadlift

6 sets

Low Bar Back Squat

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
5
0 sec
2
48% 1RM
3
0 sec
3
64% 1RM
1
180 sec
4
80% 1RM
6
180 sec
5
80% 1RM
6
180 sec
6
80% 1RM
6
180 sec
7
80% 1RM
6
180 sec

Low Bar Back Squat

7 sets

Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
5
0 sec
2
48% 1RM
3
0 sec
3
64% 1RM
1
180 sec
4
80% 1RM
6
180 sec
5
80% 1RM
6
180 sec
6
80% 1RM
6
180 sec
7
80% 1RM
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Lat Pulldown

7 sets

Overhead Press Day

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
5
0 sec
2
52% 1RM
3
0 sec
3
70% 1RM
1
180 sec
4
88% 1RM
3
180 sec
5
88% 1RM
3
180 sec
6
88% 1RM
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-100 reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Overhead Press

6 sets

Bench Press

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
5
0 sec
2
48% 1RM
3
0 sec
3
64% 1RM
1
180 sec
4
80% 1RM
6
180 sec
5
80% 1RM
6
180 sec
6
80% 1RM
6
180 sec
7
80% 1RM
6
180 sec

Bench Press

7 sets

Pendlay Row

Set
Intensity
Weight
Reps
Rest time
1
32% 1RM
5
0 sec
2
48% 1RM
3
0 sec
3
64% 1RM
1
180 sec
4
80% 1RM
6
180 sec
5
80% 1RM
6
180 sec
6
80% 1RM
6
180 sec
7
80% 1RM
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Pendlay Row

7 sets

Deload - Monday and Friday

Low Bar Back Squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
60 sec
2
60% 1RM
5
60 sec
3
80% 1RM
3
180 sec
4
100% 1RM
1
180 sec
5
80% 1RM
3
180 sec
6
80% 1RM
3
180 sec

Low Bar Back Squat

6 sets

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
60 sec
2
60% 1RM
5
60 sec
3
80% 1RM
3
180 sec
4
100% 1RM
1
180 sec
5
80% 1RM
3
180 sec
6
80% 1RM
3
180 sec

Overhead Press

6 sets

Deload - Wednesday

Conventional Deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
60 sec
2
60% 1RM
5
60 sec
3
80% 1RM
3
180 sec
4
100% 1RM
1
180 sec
5
80% 1RM
3
180 sec
6
80% 1RM
3
180 sec

Conventional Deadlift

6 sets

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
60 sec
2
60% 1RM
5
60 sec
3
80% 1RM
3
180 sec
4
100% 1RM
1
180 sec
5
80% 1RM
3
180 sec
6
80% 1RM
3
180 sec

Overhead Press

6 sets