Workout Routine

Sam Workout Split

by HunterC

Strength focused split The reps listed are the top of the rep range, you are not expected to hit those reps every time, it's just so weights increment over time properly. AMRAP means do as many reps as possible (safely, if you have no spotter, it's ok to stop if you know you only have like half a rep left) Ignore the rest times, just rest until you feel good enough to go again. Feel free to throw in abs or forearms at the end of a workout if you feel good.

Workouts

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec
4
80% TM
8
100 sec
5
80% TM
8 +
amrap
100 sec

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

bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
67% TM
12
100 sec
2
67% TM
12 +
amrap
100 sec

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

tricep pushdown

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec

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

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec

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

lateral raise

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8 +
amrap
100 sec

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

incline bench press

3 sets

Pull 1

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec
4
80% TM
8
100 sec
5
80% TM
8 +
amrap
100 sec

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

barbell row

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8 +
amrap
100 sec

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

preacher curl

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec
4
80% TM
8 +
amrap
100 sec

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

seated cable row

4 sets

cable curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
75% TM
12
100 sec
3
75% TM
12 +
amrap
100 sec

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

cable curl

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec
4
80% TM
8
100 sec
5
80% TM
8 +
amrap
100 sec

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

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8 +
amrap
100 sec

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

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8 +
amrap
100 sec

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

leg extension

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec

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

romanian deadlift

3 sets

Push 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec
4
80% TM
8
100 sec
5
80% TM
8 +
amrap
100 sec

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

overhead press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec

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

lateral raise

2 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec
4
80% TM
8 +
amrap
100 sec

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

skull crushers

4 sets

pec deck

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec
4
80% TM
8 +
amrap
100 sec

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

pec deck

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec
4
80% TM
8 +
amrap
100 sec

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

dip

4 sets

Pull 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% TM
10
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec
4
80% TM
8 +
amrap
100 sec

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

lat pulldown

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8 +
amrap
100 sec

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

preacher curl

2 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec

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

pullup

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8 +
amrap
100 sec

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

seated incline curl

2 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
100 sec
2
70% TM
12
100 sec
3
70% TM
12 +
amrap
100 sec

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

lat pullover

3 sets