Workout Routine

Power

by pedram

Workouts

Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
2
300 sec
2
67% 1RM
1
300 sec
3
75% 1RM
1
300 sec
4
80% 1RM
1
300 sec
5
80% 1RM
1
300 sec
6
70% 1RM
3
300 sec
7
67% 1RM
4 +
amrap
300 sec

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

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

squat

7 sets

Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
1
300 sec
2
65% 1RM
1
300 sec
3
70% 1RM
1
300 sec
4
82% 1RM
1
300 sec
5
82% 1RM
1
300 sec
6
75% 1RM
3
300 sec
7
70% 1RM
5
300 sec

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

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

deadlift

7 sets

Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
2
300 sec
2
67% 1RM
2
300 sec
3
75% 1RM
1
300 sec
4
82% 1RM
1
300 sec
5
82% 1RM
1
300 sec
6
72% 1RM
3
300 sec
7
67% 1RM
3
300 sec
8
60% 1RM
5 +
amrap
300 sec

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

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

bench press

8 sets