Workout Routine

SS

by lapala

Upper and Lower

Workouts

A

bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench 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
100 sec

barbell row

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
30 sec
2
100% TM
12
30 sec
3
100% TM
12
30 sec
4
100% TM
12
30 sec
5
100% TM
12
30 sec
6
100% TM
12
30 sec

bulgarian split squat

6 sets

Seated good mornings

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated good mornings

3 sets

incline bench press

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

incline bench press

3 sets

B

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
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

overhead press

3 sets

incline bench press

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

incline bench 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
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

barbell row

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
30 sec
2
100% TM
5
30 sec
3
100% TM
5
30 sec
4
100% TM
5
30 sec
5
100% TM
5
30 sec
6
100% TM
5
30 sec

bulgarian split squat

6 sets

Seated good mornings

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated good mornings

3 sets