Workout Routine

Simple Full Body

by spafil

Do each full workout twice a week for 4 weeks then do the deload workouts for 1 week. Rinse and repeat.

Based on: https://www.youtube.com/watch?v=jqn-2DR3VcU&list=PLMezEGe3S9_XeNen-7XZTYPLArtf6tUao&index=22

Workouts

5-8 Upper full

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
10
100 sec
2
50% 1RM
8
100 sec
3
60% 1RM
6
100 sec
4
70% 1RM
3
100 sec
5
80% 1RM
5
100 sec
6
80% 1RM
5
100 sec
7
80% 1RM
6 +
amrap
100 sec
8
80% 1RM
6 +
amrap
100 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 5 %

incline bench press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
6 +
amrap
100 sec
4
80% 1RM
6 +
amrap
100 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 5 %

chinup

4 sets

seated cable crunch

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
10
100 sec
2
50% 1RM
8
100 sec
3
60% 1RM
6
100 sec
4
70% 1RM
3
100 sec
5
80% 1RM
5
100 sec
6
80% 1RM
5
100 sec
7
80% 1RM
6 +
amrap
100 sec
8
80% 1RM
6 +
amrap
100 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 5 %

seated cable crunch

8 sets

5-8 Lower full

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
10
100 sec
2
50% 1RM
8
100 sec
3
60% 1RM
6
100 sec
4
70% 1RM
3
100 sec
5
80% 1RM
5
100 sec
6
80% 1RM
5
100 sec
7
80% 1RM
6 +
amrap
100 sec
8
80% 1RM
6 +
amrap
100 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 5 %

rack deadlift

8 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
10
100 sec
2
50% 1RM
8
100 sec
3
60% 1RM
6
100 sec
4
70% 1RM
3
100 sec
5
80% 1RM
5
100 sec
6
80% 1RM
5
100 sec
7
80% 1RM
6 +
amrap
100 sec
8
80% 1RM
6 +
amrap
100 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 5 %

leg press

8 sets

ab wheel

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec

ab wheel

4 sets

5-8 Upper deload

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
100 sec
2
30% 1RM
8
100 sec
3
40% 1RM
6
100 sec
4
50% 1RM
3
100 sec
5
60% 1RM
5
100 sec
6
60% 1RM
5
100 sec
7
60% 1RM
5
100 sec
8
60% 1RM
5
100 sec

incline bench press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
60% 1RM
5
100 sec
4
60% 1RM
5
100 sec

chinup

4 sets

seated cable crunch

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
100 sec
2
30% 1RM
8
100 sec
3
40% 1RM
6
100 sec
4
50% 1RM
3
100 sec
5
60% 1RM
5
100 sec
6
60% 1RM
5
100 sec
7
60% 1RM
5
100 sec
8
60% 1RM
5
100 sec

seated cable crunch

8 sets

5-8 Lower deload

rack deadlift

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
100 sec
2
30% 1RM
8
100 sec
3
40% 1RM
6
100 sec
4
50% 1RM
3
100 sec
5
60% 1RM
5
100 sec
6
60% 1RM
5
100 sec
7
60% 1RM
5
100 sec
8
60% 1RM
5
100 sec

rack deadlift

8 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
100 sec
2
30% 1RM
8
100 sec
3
40% 1RM
6
100 sec
4
50% 1RM
3
100 sec
5
60% 1RM
5
100 sec
6
60% 1RM
5
100 sec
7
60% 1RM
5
100 sec
8
60% 1RM
5
100 sec

leg press

8 sets

ab wheel

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

ab wheel

4 sets