Workout Routine

Strength Focused Mesocycle

by HunterC

This mesocycle is focused on building up as much strength in the bench, deadlift, and squat while trying not to neglect other muscle groups. It will build in intensity throughout the weeks with multiple tests of the 1rm throughout the program. This program will also include designated deload phases when necessary.

Cues: Bench: Drive your shoulder blades into the bench, big arch, drive your feet into the ground, unrack, big breath in, touch and pause, push with your legs without letting your butt leave the bench, lockout, rack

Squat: Get the bar where you're most comfortable (high or low bar, doesn't matter), walk it out (3 steps ideally, 2 to get away from the rack, third to adjust), big breath in, drop where hip crease is below knee crease, explode up, rack

Deadlift: Bar over the middle of the foot, legs mainly extended (this isn't a squat), grip the bar however you prefer, big breath in, straighten out the lower back, pull straight up near the shins, lockout, down

Notes: For static holds, put on a weight that is 110% of your 1RM When performing the isometric hold, ensure that you are putting as much effort as you physically can into the bar; if you struggle with the top half of the bench, set it up to where you're pushing at the top half; if you struggle with the bottom half of the bench, set it up to where you're pushing from the bottom. Wear safety gear (straps, belt, wraps, etc.), it doesn't make you a pussy, you don't want to injure yourself. Rest until it feels like your muscles will be the limiting factor, not your cardiovascular system. Don't let others make you feel like you must rush; take your time for the best results. We are training strength; you are meant to give your all into every rep of every set, so do that; do not half-ass your reps. Push yourself hard, and the program will get you far.

Starting TM is 90% of 1RM.

Workouts

Week 1 Day 1 || Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
85% 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 5 kg
Extra 3-4 reps, increase TM by 10 kg
Extra 5+ reps, increase TM by 12.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

romanian deadlift

3 sets

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 3-4 reps, increase TM by 4.5 kg
Extra 5+ reps, increase TM by 9 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

one arm preacher curl

3 sets

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Decline Sit-Up

3 sets

Week 1 Day 2 || Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
85% 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 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

4 sets

Bench Static Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Bench Static Hold

1 sets

overcoming isometric bench

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

overcoming isometric bench

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 4.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lateral raise

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

overhead press

3 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1 sets

Week 1 Day 3 || Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
85% 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 5 kg
Extra 3-4 reps, increase TM by 10 kg
Extra 5+ reps, increase TM by 12.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
76% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

romanian deadlift

3 sets

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 3-4 reps, increase TM by 4.5 kg
Extra 5+ reps, increase TM by 9 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

one arm preacher curl

3 sets

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Decline Sit-Up

3 sets

Week 1 Day 4 || Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
85% 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 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

4 sets

overcoming isometric bench

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

overcoming isometric bench

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 4.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lateral raise

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

overhead press

3 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1 sets

Week 1 Day 5 || Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
85% 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 5 kg
Extra 3-4 reps, increase TM by 10 kg
Extra 5+ reps, increase TM by 12.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

barbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 4.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Back Extension

3 sets

Week 2 Day 1 || Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
4
100 sec
2
85% TM
4
100 sec
3
85% TM
4
100 sec
4
90% TM
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3-4 reps, increase TM by 10 kg
Extra 5+ reps, increase TM by 12.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

romanian deadlift

3 sets

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 4.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

one arm preacher curl

3 sets

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% 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 5 kg
Extra 3+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Decline Sit-Up

3 sets

Week 2 Day 2 || Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
4
100 sec
2
85% TM
4
100 sec
3
85% TM
4
100 sec
4
90% TM
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

4 sets

overcoming isometric bench

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

overcoming isometric bench

3 sets

Bench Static Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Bench Static Hold

1 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 4.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lateral raise

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

overhead press

3 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1 sets

Week 2 Day 3 || Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
4
100 sec
2
85% TM
4
100 sec
3
85% TM
4
100 sec
4
90% TM
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3-4 reps, increase TM by 10 kg
Extra 5+ reps, increase TM by 12.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

romanian deadlift

3 sets

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 3-4 reps, increase TM by 4.5 kg
Extra 5+ reps, increase TM by 9 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

one arm preacher curl

3 sets

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% 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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Decline Sit-Up

3 sets

Week 2 Day 4 || Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
4
100 sec
2
85% TM
4
100 sec
3
85% TM
4
100 sec
4
90% TM
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

4 sets

overcoming isometric bench

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

overcoming isometric bench

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 4 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lateral raise

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

overhead press

3 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1 sets

Week 2 Day 5 || Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
4
100 sec
2
85% TM
4
100 sec
3
85% TM
4
100 sec
4
90% TM
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3-4 reps, increase TM by 10 kg
Extra 5+ reps, increase TM by 12.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

barbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

lat pulldown

3 sets

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
80% 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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Back Extension

3 sets

Week 3 Day 1 || Squat Max Prep

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
89% TM
3
100 sec
3
89% TM
3
100 sec
4
94% TM
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3-4 reps, increase TM by 10 kg
Extra 5+ reps, increase TM by 12.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% 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 5 kg
Extra 3+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

romanian deadlift

3 sets

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% 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 4.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

one arm preacher curl

3 sets

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% 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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Decline Sit-Up

3 sets

Week 3 Day 2 || Bench Max Prep

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
89% TM
3
100 sec
3
89% TM
3
100 sec
4
94% TM
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3-4 reps, increase TM by 7.5 kg
Extra 5+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

4 sets

Bench Static Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Bench Static Hold

1 sets

overcoming isometric bench

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

overcoming isometric bench

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% 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 4.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lateral raise

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

close-grip bench press

3 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1 sets

Week 3 Day 3 || Squat Max Prep

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
85% TM
4
100 sec
3
90% TM
3
100 sec
4
94% TM
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3-4 reps, increase TM by 10 kg
Extra 5+ reps, increase TM by 12.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% 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 5 kg
Extra 3-4 reps, increase TM by 10 kg
Extra 5+ reps, increase TM by 12.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

romanian deadlift

2 sets

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% 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 4.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

one arm preacher curl

2 sets

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% 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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Decline Sit-Up

2 sets

Week 3 Day 4 || Bench Max Prep

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
85% TM
4
100 sec
3
90% TM
3
100 sec
4
94% TM
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, 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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

4 sets

overcoming isometric bench

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

overcoming isometric bench

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% 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 4.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lateral raise

2 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

close-grip bench press

2 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1 sets

Week 3 Day 5 || Deadlift Max Prep

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
85% TM
4
100 sec
3
90% TM
3
100 sec
4
94% TM
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 7.5 kg
Extra 3-4 reps, increase TM by 12.5 kg
Extra 5+ reps, increase TM by 15 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 6.81 kg.

deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

barbell row

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5
100 sec
3
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Back Extension

2 sets

Week 4 Day 1 || Squat Deload

squat

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

squat

2 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

goblet squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

romanian deadlift

2 sets

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

one arm preacher curl

2 sets

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

Weighted Decline Sit-Up

2 sets

Week 4 Day 2 || Bench Deload

bench press

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

bench press

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

lateral raise

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

overhead press

2 sets

Band Pull-Aparts

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

Band Pull-Aparts

3 sets

Week 4 Day 3 || Squat Deload

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
2
100 sec
2
45% TM
2
100 sec

squat

2 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

goblet squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
32% TM
5
100 sec
2
32% TM
5
100 sec

romanian deadlift

2 sets

one arm preacher curl

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

one arm preacher curl

2 sets

Weighted Decline Sit-Up

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

Weighted Decline Sit-Up

2 sets

Week 4 Day 4 || Bench Deload

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
2
100 sec
2
45% TM
2
100 sec

bench press

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

lateral raise

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

overhead press

2 sets

Band Pull-Aparts

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

Band Pull-Aparts

3 sets

Week 4 Day 5 || Deadlift Deload

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
2
100 sec
2
45% TM
2
100 sec

deadlift

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

barbell row

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

lat pulldown

2 sets

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
32% TM
3
100 sec
2
32% TM
3
100 sec

Weighted Back Extension

2 sets

Week 5 Day 1 || Peaking Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
3
100 sec
3
90% TM
2
100 sec
4
90% TM
2
100 sec
5
96% TM
1
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg extension

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg curl

3 sets

Week 5 Day 2 || Peaking Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
3
100 sec
3
90% TM
2
100 sec
4
90% TM
2
100 sec
5
95% TM
1
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

5 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

skull crushers

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec

lateral raise

3 sets

chest press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% 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 4.5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

chest press

2 sets

Week 5 Day 3 || Peaking Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
3
100 sec
3
95% TM
1
100 sec
4
95% TM
1
100 sec
5
97% TM
1
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
100 sec
2
70% TM
12
100 sec
3
70% TM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

calf raise

3 sets

Week 5 Day 4 || Peaking Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
3
100 sec
3
95% TM
1
100 sec
4
95% TM
1
100 sec
5
97% TM
1
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

tricep pushdown

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated overhead press

3 sets

Week 5 Day 5 || Peaking Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
3
100 sec
3
95% TM
1
100 sec
4
95% TM
1
100 sec
5
97% TM
1
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

deadlift

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

barbell row

3 sets

Week 6 Day 1 || Squat Max

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
3
100 sec
3
87% TM
2
100 sec
4
90% TM
1
100 sec
5
100% TM
1
100 sec

squat

5 sets

Week 6 Day 2 || Bench Max

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
3
100 sec
3
87% TM
2
100 sec
4
90% TM
1
100 sec
5
100% TM
1
100 sec

bench press

5 sets

Week 6 Day 3 || Deadlift Max

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% TM
3
100 sec
3
87% TM
2
100 sec
4
90% TM
1
100 sec
5
100% TM
1
100 sec

deadlift

5 sets

Week 7 Day 1 || Backdown Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

goblet squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg extension

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

romanian deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

calf raise

3 sets

Week 7 Day 2 || Backdown Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

skull crushers

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

fly

3 sets

overcoming isometric bench

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

overcoming isometric bench

4 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec

push-ups

1 sets

Week 7 Day 3 || Squats

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
5
100 sec
3
91% TM
3
100 sec
4
91% TM
3
100 sec
5
83% 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 3-4 reps, increase TM by 5 kg
Extra 5+ reps, increase TM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bulgarian split squat

3 sets

kettlebell swings

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

kettlebell swings

3 sets

box squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
100 sec
2
80% TM
4
100 sec
3
85% TM
3
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

box squat

3 sets

Week 7 Day 4 || Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
5
100 sec
3
91% TM
3
100 sec
4
91% TM
3
100 sec
5
83% 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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

5 sets

Bench Static Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Bench Static Hold

1 sets

dumbbell floor press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
85% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

dumbbell floor press

3 sets

dip

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

dip

3 sets

seated cable fly

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
100 sec
2
75% TM
8
100 sec
3
75% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1.14 kg.

seated cable fly

3 sets

paused push-up

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
10 +
amrap
100 sec

paused push-up

2 sets