Workout Routine

Simple Routine 2

by fabxc

Starting TM is 85% of 1RM.

Workouts

A

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
100 sec
2
100% TM
5
100 sec
3
100% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase TM by 2.5 kg
Extra 5+ reps, increase TM by 5 kg

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

overhead press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
100 sec
2
100% TM
5
100 sec
3
100% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

barbell row

3 sets

straight leg deadlift

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

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

straight leg deadlift

3 sets

B

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-4 reps, increase TM by 2.5 kg
Extra 5+ reps, increase TM by 5 kg

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

squat

3 sets

close-grip bench press

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

close-grip bench press

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

hammer curl

3 sets

C

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
100 sec
2
100% TM
5
100 sec
3
100% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

bench press

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

single arm row

3 sets

front squat

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

front squat

3 sets

D

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

deadlift

3 sets

push-ups

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

push-ups

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

hammer curl

3 sets