Workout Routine

PHAT - Top Set + Back-Off + Ramp Up

by DariuszSadek

Layne Norton & Christian Thibaudeau

Workouts

Poniedziałki (25 serii) Bench + Legs

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
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 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
2
60% TM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
3
75% TM
3 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
85% TM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
5
70% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
6
70% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
7
70% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

7 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
150 sec
2
@RPE9
10
150 sec
3
@RPE9
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
8 +
amrap
Prog. Overload
150 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
2
85% TM
8 +
amrap
Prog. Overload
150 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
3
85% TM
8 +
amrap
Prog. Overload
150 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline bench press

3 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
150 sec
2
@RPE9
10
150 sec
3
@RPE9
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

decline bench press

3 sets

Paused Bench Press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
2
60% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
3
60% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Paused Bench Press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 0 kg
2
75% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 0 kg
3
75% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 0 kg
4
75% TM
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 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

4 sets

ab wheel

Set
Reps
Rest time
1
15 +
amrap
120 sec
2
15 +
amrap
120 sec

ab wheel

2 sets

Wtorki (25 serii) Back + Biceps

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
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 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
2
60% TM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
3
75% TM
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 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
4
95% TM
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, 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
5
75% TM
6 +
amrap
Prog. Overload
180 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
6
75% TM
6 +
amrap
Prog. Overload
180 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
7
75% TM
6 +
amrap
Prog. Overload
180 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

7 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
2
85% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
3
85% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

barbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
150 sec
2
@RPE8
10
150 sec
3
@RPE8
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lat pulldown

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE9
15
120 sec
3
@RPE9
15
120 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

rear delt fly

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
2
75% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
3
75% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
4
75% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10 +
amrap
Prog. Overload
120 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
2
70% TM
10 +
amrap
Prog. Overload
120 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
3
70% TM
10 +
amrap
Prog. Overload
120 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated incline curl

3 sets

ab wheel

Set
Reps
Rest time
1
15 +
amrap
120 sec
2
15 +
amrap
120 sec

ab wheel

2 sets

Środy (25 serii) Shoulders + Bench

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
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 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
2
60% TM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
3
75% TM
3 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
90% TM
6 +
amrap
Prog. Overload
150 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
5
70% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
6
70% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
7
70% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

military press

7 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE9
15
120 sec
3
@RPE9
15
120 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lateral raise

3 sets

high pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
150 sec
2
@RPE8
10 +
amrap
150 sec
3
@RPE8
10 +
amrap
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

high pull

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE9
15
120 sec
3
@RPE9
15
120 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

face pull

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10 +
amrap
Prog. Overload
150 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
2
70% TM
10 +
amrap
Prog. Overload
150 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
3
70% TM
10 +
amrap
Prog. Overload
150 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
70% TM
10 +
amrap
Prog. Overload
150 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline bench press

4 sets

Y Raise Standing

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
120 sec
2
@RPE10
15
120 sec
3
@RPE10
15
120 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Y Raise Standing

3 sets

ab wheel

Set
Reps
Rest time
1
15 +
amrap
120 sec
2
15 +
amrap
120 sec

ab wheel

2 sets

Czwartki (25 serie) Legs + Back

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
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 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
2
60% TM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
3
75% TM
3 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
90% TM
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 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
5
70% TM
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 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
6
70% TM
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 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
7
70% TM
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 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

7 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
70% TM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
3
70% TM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

front squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
2
70% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
3
70% TM
8 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
2
75% TM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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
3
75% TM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

romanian deadlift

3 sets

Lying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
150 sec
2
@RPE9
15
150 sec
3
@RPE9
15
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Lying Hamstring Curl

3 sets

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
150 sec
2
@RPE9
15
150 sec
3
@RPE9
15
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Standing Calf Raises

3 sets

ab wheel

Set
Reps
Rest time
1
15 +
amrap
120 sec
2
15 +
amrap
120 sec
3
15 +
amrap
120 sec

ab wheel

3 sets

Soboty (25 serie) FBW

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
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 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
2
60% TM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
3
75% TM
3 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
4
90% TM
6 +
amrap
Prog. Overload
180 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
5
70% TM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
6
70% TM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 0 kg
2
70% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 0 kg
3
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 0 kg
4
75% TM
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 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
5
75% TM
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 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
6
65% TM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

6 sets

deficit deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
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 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
2
70% TM
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 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
3
75% TM
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 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
4
75% TM
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 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
5
75% TM
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 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deficit deadlift

5 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
2
70% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
3
70% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

pendlay row

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
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 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
2
70% TM
6 +
amrap
Prog. Overload
180 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
3
75% TM
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 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
4
75% TM
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 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
5
75% TM
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 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

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

military press

5 sets