Workout Routine

Super Basic 3-Day

by majcher00s

Workouts

Workout 1-A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
8
90 sec
2
67% 1RM
8
90 sec
3
85% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
65% 1RM
10
150 sec
5
65% 1RM
10
150 sec
6
65% 1RM
10
150 sec
7
65% 1RM
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

deadlift

7 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
8
90 sec
2
67% 1RM
8
90 sec
3
85% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
65% 1RM
10
150 sec
5
65% 1RM
10
150 sec
6
65% 1RM
10
150 sec
7
65% 1RM
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

overhead press

7 sets

Workout 2-A

bench press

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
8
90 sec
2
67% 1RM
8
90 sec
3
85% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
65% 1RM
10
150 sec
5
65% 1RM
10
150 sec
6
65% 1RM
10
150 sec
7
65% 1RM
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

bench press

7 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
8
90 sec
2
67% 1RM
8
90 sec
3
85% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
65% 1RM
10
150 sec
5
65% 1RM
10
150 sec
6
65% 1RM
10
150 sec
7
65% 1RM
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

barbell row

7 sets

Workout 3-A

squat

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
8
90 sec
2
67% 1RM
8
90 sec
3
85% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
65% 1RM
10
150 sec
5
65% 1RM
10
150 sec
6
65% 1RM
10
150 sec
7
65% 1RM
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

squat

7 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
33% 1RM
8
90 sec
2
67% 1RM
8
90 sec
3
85% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
4
65% 1RM
10
150 sec
5
65% 1RM
10
150 sec
6
65% 1RM
10
150 sec
7
65% 1RM
10
150 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 5 %

lat pulldown

7 sets