Workout Routine

Strength full body

by Legocooy

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
90% 1RM
5
100 sec

squat

3 sets

clean

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
90% 1RM
5
100 sec

clean

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
90% 1RM
5
100 sec

barbell row

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
90% 1RM
5
100 sec

bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

dip

3 sets

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
90% 1RM
5
100 sec

bench press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
90% 1RM
5
100 sec

deadlift

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
90% 1RM
5
100 sec

overhead press

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
90% 1RM
5
100 sec

bulgarian split squat

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

pullup

3 sets