Workout Routine

Stronkachonk

by Hayden

Starting TM is 90% of 1RM.

Workouts

Upper/Core

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec
4
55% 1RM
8
100 sec

bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
80% 1RM
4
100 sec
3
65% 1RM
6
100 sec
4
55% 1RM
8
100 sec
5
45% 1RM
15 +
amrap
100 sec

lat pulldown

5 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec
4
55% 1RM
8
100 sec

fly

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

seated cable row

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Cable crunch

3 sets

dead bugs

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

dead bugs

3 sets

cheeks

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5 +
amrap
100 sec

squat

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

bulgarian split squat

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

good morning

3 sets

curtsy lunges with side kick

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

curtsy lunges with side kick

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25 +
amrap
100 sec
2
–
–
25 +
amrap
100 sec

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

calf raise

2 sets

drumsticks

front squat

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
65% TM
6
100 sec
4
55% 1RM
8 +
amrap
100 sec

front squat

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

lunge

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
55% 1RM
25
100 sec
3
55% 1RM
25
100 sec
4
55% 1RM
25
100 sec

leg extension

4 sets