Workout Routine

Simple Routine

by fabxc

Starting TM is 85% of 1RM.

Workouts

A

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
150 sec
2
100% TM
5
150 sec
3
100% TM
5 +
amrap
Prog. Overload
150 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 %

barbell row

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
150 sec
2
100% TM
5
150 sec
3
100% TM
5 +
amrap
Prog. Overload
150 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, 1RM will be suggested to decrease by 10 %

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
150 sec
2
100% TM
5
150 sec
3
100% TM
5 +
amrap
Prog. Overload
150 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

B

chinup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
150 sec
2
100% TM
5
150 sec
3
100% TM
5 +
amrap
Prog. Overload
150 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 2-4 reps, increase TM by 2.5 kg
Extra 5+ reps, increase TM by 5 kg

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

chinup

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
150 sec
2
100% TM
5
150 sec
3
100% TM
5 +
amrap
Prog. Overload
150 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, 1RM will be suggested to decrease by 10 %

overhead press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
150 sec
2
100% TM
5
150 sec
3
100% TM
5 +
amrap
Prog. Overload
150 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 %

deadlift

3 sets