Workout Routine

Progressive Overload

by hebel3133

Starting TM is 65% of 1RM.

Workouts

Arms

Bicep curl

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Bicep curl

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

triceps extension

4 sets

Underhand Seated Row

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Underhand Seated Row

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

seated shoulder press

4 sets

Chest & Back

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Chest Fly

4 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Rear Delt Fly

4 sets

Chest press

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Chest press

4 sets

Seated Row

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Seated Row

4 sets

Legs

leg curl

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

leg curl

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

leg extension

4 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Leg press

4 sets

Hib Abductor

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
7 +
amrap
70 sec
4
65% 1RM
6 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Hib Abductor

4 sets

Hip adductor

Set
Intensity
Weight
Reps
Rest time
1
49% 1RM
8
70 sec
2
65% 1RM
8 +
amrap
Prog. Overload
70 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 3.5 kg
Extra 3+ reps, increase 1RM by 5.5 kg
3
65% 1RM
8 +
amrap
70 sec
4
65% 1RM
8 +
amrap
70 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

Hip adductor

4 sets