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Str, 3 day
by powerdudu
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80-85-90 bp, 85-90-80 sq, 90-80-85 dl
Workouts
(1)W1D1
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
4
180 sec
2
85% 1RM
4
180 sec
3
85% 1RM
4
180 sec
4
85% 1RM
4
180 sec
5
85% 1RM
4
180 sec
squat
5 sets
Start
in App
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
7
120 sec
2
70% 1RM
7
120 sec
3
70% 1RM
7
120 sec
4
70% 1RM
7
120 sec
overhead press
4 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
leg curl
4 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
120 sec
2
75% 1RM
8
120 sec
3
75% 1RM
8
120 sec
4
75% 1RM
8
120 sec
lat pulldown
4 sets
Start
in App
seated incline curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec
3
–
–
9
100 sec
seated incline curl
3 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
tricep pushdown
3 sets
Start
in App
(2)W1D2
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
180 sec
2
80% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec
5
80% 1RM
5
180 sec
bench press
5 sets
Start
in App
machine fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
machine fly
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
10
120 sec
4
65% 1RM
10
120 sec
seated cable row
4 sets
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
lunge
3 sets
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
face pull
3 sets
Start
in App
Glute bridge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Glute bridge
2 sets
Start
in App
(3)W1D3
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
180 sec
2
90% 1RM
3
180 sec
3
90% 1RM
3
180 sec
4
90% 1RM
3
180 sec
5
90% 1RM
3
180 sec
6
90% 1RM
3
180 sec
deadlift
6 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec
incline bench press
4 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
leg curl
3 sets
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
7
120 sec
2
75% 1RM
7
120 sec
3
75% 1RM
7
120 sec
curl
3 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
tricep pushdown
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
hammer curl
2 sets
Start
in App
(4)W2D1
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
180 sec
2
90% 1RM
3
180 sec
3
90% 1RM
3
180 sec
4
90% 1RM
3
180 sec
5
90% 1RM
3
180 sec
6
90% 1RM
3
180 sec
squat
6 sets
Start
in App
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
65% 1RM
8
120 sec
4
65% 1RM
8
120 sec
overhead press
4 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec
4
70% 1RM
12
120 sec
lat pulldown
4 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
leg curl
3 sets
Start
in App
seated incline curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
seated incline curl
3 sets
Start
in App
triceps pushdowns
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
triceps pushdowns
3 sets
Start
in App
(5)W2D2
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
4
180 sec
2
85% 1RM
4
180 sec
3
85% 1RM
4
180 sec
4
85% 1RM
4
180 sec
5
85% 1RM
4
180 sec
bench press
5 sets
Start
in App
machine fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
machine fly
3 sets
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
face pull
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
10
120 sec
4
65% 1RM
10
120 sec
seated cable row
4 sets
Start
in App
Glute bridge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Glute bridge
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
leg extension
4 sets
Start
in App
(6)W2D3
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
180 sec
2
80% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec
5
80% 1RM
5
180 sec
deadlift
5 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
120 sec
2
75% 1RM
8
120 sec
3
75% 1RM
8
120 sec
4
75% 1RM
8
120 sec
incline bench press
4 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
leg extension
4 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
tricep pushdown
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
hammer curl
2 sets
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
120 sec
2
75% 1RM
8
120 sec
3
75% 1RM
8
120 sec
curl
3 sets
Start
in App
leg adduction
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
leg adduction
3 sets
Start
in App
(7)W3D1
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
180 sec
2
80% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec
5
80% 1RM
5
180 sec
squat
5 sets
Start
in App
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
65% 1RM
8
120 sec
4
65% 1RM
8
120 sec
overhead press
4 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec
lat pulldown
4 sets
Start
in App
machine fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
machine fly
3 sets
Start
in App
cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
cable lateral raise
3 sets
Start
in App
seated incline curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
seated incline curl
3 sets
Start
in App
triceps pushdowns
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
triceps pushdowns
4 sets
Start
in App
(8)W3D2
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
180 sec
2
90% 1RM
3
180 sec
3
90% 1RM
3
180 sec
4
90% 1RM
3
180 sec
5
90% 1RM
3
180 sec
6
90% 1RM
3
180 sec
bench press
6 sets
Start
in App
cable crossover
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
cable crossover
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec
4
70% 1RM
10
100 sec
seated cable row
4 sets
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
face pull
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
leg extension
3 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
leg curl
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
hammer curl
3 sets
Start
in App
(9)W3D3
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
4
180 sec
2
85% 1RM
4
180 sec
3
85% 1RM
4
180 sec
4
85% 1RM
4
180 sec
5
85% 1RM
4
180 sec
deadlift
5 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
9
120 sec
2
75% 1RM
9
120 sec
3
75% 1RM
9
120 sec
incline bench press
3 sets
Start
in App
machine fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
machine fly
3 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
9
120 sec
2
75% 1RM
9
120 sec
3
75% 1RM
9
120 sec
4
75% 1RM
9
120 sec
lat pulldown
4 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
lateral raise
3 sets
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
curl
3 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
tricep pushdown
4 sets
Start
in App