Workout Routine

Potential the most anabolic natty routine

by Zeynrith

Starting TM is 90% of 1RM.

Workouts

Pull

deadlift

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

deadlift

2 sets

lat pulldown

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

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8 +
amrap
120 sec
2
@RPE6
8 +
amrap
120 sec
3
@RPE6
8 +
amrap
120 sec

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

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec
4
@RPE10
15
100 sec
5
@RPE10
15
100 sec

face pull

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10 +
amrap
120 sec
2
@RPE6
10 +
amrap
120 sec
3
@RPE6
10 +
amrap
120 sec
4
@RPE6
10 +
amrap
120 sec

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8 +
amrap
100 sec
2
@RPE6
8 +
amrap
100 sec
3
@RPE6
8 +
amrap
100 sec
4
@RPE6
8 +
amrap
100 sec

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

curl

4 sets

Push

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

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

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
100 sec
2
@RPE8
10 +
amrap
100 sec
3
@RPE8
10 +
amrap
100 sec
4
@RPE8
10 +
amrap
100 sec

incline bench press

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
120 sec
2
@RPE8
10 +
amrap
120 sec
3
@RPE8
10 +
amrap
120 sec
4
@RPE8
10 +
amrap
120 sec

side lateral raise

4 sets

Chest Fly (machine)

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

Chest Fly (machine)

2 sets

Chest Fly (Cable)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10 +
amrap
120 sec
2
@RPE6
10 +
amrap
120 sec
3
@RPE6
10 +
amrap
120 sec

Chest Fly (Cable)

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
100 sec
2
@RPE8
10 +
amrap
100 sec
3
@RPE8
10 +
amrap
100 sec
4
@RPE8
10 +
amrap
100 sec

lateral raise

4 sets

Legs

squat

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

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

squat

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

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

leg extension

3 sets

Hamstring seated curl

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

Hamstring seated curl

3 sets

bulgarian split squat

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

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

bulgarian split squat

3 sets

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE6
8
100 sec
3
@RPE6
8
100 sec
4
@RPE6
8
100 sec

Seated calf raises

4 sets