Workout Routine

Phase 1

by Baer451

Workouts

Tag 1 - Antritt

Split Squat Iso Hold

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

Split Squat Iso Hold

2 sets

Iso Standing Straight Leg

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

Iso Standing Straight Leg

2 sets

Sled Sprint 30m

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
1
0 sec

Sled Sprint 30m

1 sets

Shin Angle Walks 30m (no arms)

Set
Intensity
Weight
Reps
Rest time
1
2
0 sec

Shin Angle Walks 30m (no arms)

1 sets

Sled Sprint 30m

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
1
0 sec

Sled Sprint 30m

1 sets

Shin Angle Walks 30m

Set
Intensity
Weight
Reps
Rest time
1
2
0 sec

Shin Angle Walks 30m

1 sets

Sprint 10m

Set
Intensity
Weight
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Sprint 10m

4 sets

Sprint 20m

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
240 sec
2
–
–
1
240 sec

Sprint 20m

2 sets

Non CM Vertical Toss

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

Non CM Vertical Toss

8 sets

Non CM Broad Jump

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

Non CM Broad Jump

8 sets

Band Resisted Non CM Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

Band Resisted Non CM Jump

3 sets

Front Foot Elevated Internal Rotational Step Up

Set
Intensity
Weight
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Front Foot Elevated Internal Rotational Step Up

3 sets

REFESS Iso Hold

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

REFESS Iso Hold

3 sets

Strict SL Calf Raise

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

Strict SL Calf Raise

3 sets

Dienstag - Plyometrie & Oberkörper I

Pogos

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

Pogos

2 sets

Deep Knee Jumps

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

Deep Knee Jumps

2 sets

Light Bounds 10m

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

Light Bounds 10m

2 sets

Power Skip 10m

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

Power Skip 10m

2 sets

Lateral Deep Bounds

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

Lateral Deep Bounds

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 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
2
70% 1RM
8 +
amrap
180 sec
3
55% 1RM
10 +
amrap
180 sec

bench press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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

pullup

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

incline bench press

1 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
0 sec

pullup

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
180 sec

incline bench press

1 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Chest Supported Rows (Elbow 70°-90°)

1 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

seated overhead press

1 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
0 sec

Chest Supported Rows (Elbow 70°-90°)

1 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
180 sec

seated overhead press

1 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

rear delt fly

1 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Side Lying Lateral Raise

1 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
0 sec

rear delt fly

1 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
180 sec

Side Lying Lateral Raise

1 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Preacher Curl

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

overhead triceps extensions

1 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
0 sec

Preacher Curl

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10 +
amrap
180 sec

overhead triceps extensions

1 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

reverse curl

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10 +
amrap
0 sec

curl

1 sets

Reverse Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Reverse Tricep Pushdown

1 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec

tricep pushdown

1 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
0 sec

reverse curl

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
0 sec

curl

1 sets

Reverse Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
0 sec

Reverse Tricep Pushdown

1 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec

tricep pushdown

1 sets

Tag 3 - Top Speed

Split Squat Iso Hold

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

Split Squat Iso Hold

2 sets

Iso Standing Straight Leg

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Iso Standing Straight Leg

2 sets

Flying 10 bis Performance nachlässt (Max 10) ss w/ Bent Knee Bounds x2

Set
Intensity
Weight
Reps
Rest time
1
1
180 sec
2
1
180 sec
3
1
180 sec
4
1
180 sec
5
1
180 sec
6
1
180 sec
7
1
180 sec
8
1
180 sec
9
1
180 sec
10
1
180 sec

Flying 10 bis Performance nachlässt (Max 10) ss w/ Bent Knee Bounds x2

10 sets

Stiffness Skips

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

Stiffness Skips

3 sets

Box Drop Holds

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

Box Drop Holds

3 sets

Single Leg Overcoming Iso (Straight Knee/Leg)

Set
Intensity
Weight
Reps
Rest time
1
180 sec
2
180 sec
3
180 sec

Single Leg Overcoming Iso (Straight Knee/Leg)

3 sets

Single Leg Overcoming Iso (Slightly Bent Knee)

Set
Intensity
Weight
Reps
Rest time
1
180 sec
2
180 sec
3
180 sec

Single Leg Overcoming Iso (Slightly Bent Knee)

3 sets

Iso Hamstring Bridge

Set
Intensity
Weight
Reps
Rest time
1
180 sec
2
180 sec
3
180 sec

Iso Hamstring Bridge

3 sets

Tag 4 - Plyometrie & Oberkörper II

Pogos

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

Pogos

2 sets

Deep Knee Jumps

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

Deep Knee Jumps

2 sets

Light Bounds 10m

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

Light Bounds 10m

2 sets

Power Skip 10m

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

Power Skip 10m

2 sets

Light Lateral Bounds

Set
Intensity
Weight
Reps
Rest time
1
6
60 sec
2
6
60 sec

Light Lateral Bounds

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 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
2
75% 1RM
8 +
amrap
180 sec
3
65% 1RM
10 +
amrap
180 sec

barbell row

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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

bench press

1 sets

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Single Arm Cable Pulldown (Elbow To Pelvis)

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
0 sec

bench press

1 sets

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
180 sec

Single Arm Cable Pulldown (Elbow To Pelvis)

1 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 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

seated shoulder press

1 sets

Dumbbell Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Dumbbell Chest Fly

1 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
180 sec

seated shoulder press

1 sets

Dumbbell Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
0 sec

Dumbbell Chest Fly

1 sets

Side Lying Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Side Lying Rear Delt Raise

1 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

lateral raise

1 sets

Side Lying Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10 +
amrap
0 sec

Side Lying Rear Delt Raise

1 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
180 sec

lateral raise

1 sets

Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Spider Curl

1 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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

close-grip bench press

1 sets

Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
0 sec

Spider Curl

1 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
180 sec

close-grip bench press

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
0 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

hammer curl

1 sets

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Tricep Rope Pushdown

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
0 sec

hammer curl

1 sets

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10 +
amrap
180 sec

Tricep Rope Pushdown

1 sets