Workout Routine

Swolemates 1.0

by PapaFrog11

My wife and I's 5/3/1 workout that we do together. We add a little extra to our main workout to make it a little pyramid. We also build in the aux workouts.

Workouts

W1A Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
59 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
65% TM
5
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
7
75% TM
5
60 sec
8
65% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

military press

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

leg curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 kg
Extra 3+ reps, increase TM by 3.5 kg

triceps extension

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3 sets

W1A Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
65% TM
5
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
7
75% TM
5
60 sec
8
65% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

leg extension

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25
60 sec
2
75% TM
25
60 sec
3
85% TM
25 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 25, 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

Machine Crunch

3 sets

W1A Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
65% TM
5
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
7
75% TM
5
60 sec
8
65% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

triceps extension

3 sets

W1A Friday

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
65% TM
5
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
7
75% TM
5
60 sec
8
65% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

leg press

11 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

hip thrust

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

calf raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

curl

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25
60 sec
2
75% TM
25
60 sec
3
85% TM
25 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 25, 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

Machine Crunch

3 sets

W2A Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
5
60 sec
2
40% TM
5
60 sec
3
50% TM
5
60 sec
4
70% TM
3
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
7
80% TM
3
60 sec
8
70% TM
3
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

military press

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

leg curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

triceps extension

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3 sets

W2A Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
70% TM
3
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
7
80% TM
3
60 sec
8
70% TM
3
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

leg extension

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20
60 sec
2
80% TM
20
60 sec
3
90% TM
20 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, 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

Machine Crunch

3 sets

W2A Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
70% TM
3
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
7
80% TM
3
60 sec
8
70% TM
3
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

triceps extension

3 sets

W2A Friday

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
70% TM
3
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
7
80% TM
3
60 sec
8
70% TM
3
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

leg press

11 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

hip thrust

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

calf raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

curl

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20
60 sec
2
80% TM
20
60 sec
3
90% TM
20 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, 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

Machine Crunch

3 sets

W3A Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
60 sec
5
85% TM
3
60 sec
6
95% TM
1 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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
7
85% TM
3
60 sec
8
75% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

military press

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

leg curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

triceps extension

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3 sets

W3A Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
60 sec
5
85% TM
3
60 sec
6
95% TM
1 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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
7
83% TM
3
60 sec
8
75% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
60 sec
2
85% TM
3
60 sec
3
95% TM
1 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
60 sec
2
85% TM
3
60 sec
3
95% TM
1 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

leg extension

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% TM
25
60 sec
2
85% TM
20
60 sec
3
95% TM
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Machine Crunch

3 sets

W3A Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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
7
85% TM
3
60 sec
8
75% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

triceps extension

3 sets

W3A Friday

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
60 sec
5
85% TM
3
60 sec
6
95% TM
1 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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
7
85% TM
3
60 sec
8
75% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

leg press

11 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

hip thrust

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

calf raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

curl

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% TM
25
60 sec
2
85% TM
20
60 sec
3
95% TM
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Machine Crunch

3 sets

W4A Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
40% TM
5
60 sec
5
50% TM
5
60 sec
6
60% TM
5
60 sec
7
50% TM
5
60 sec
8
40% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

military press

11 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

leg curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

triceps extension

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3 sets

W4A Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
40% TM
5
60 sec
5
50% TM
5
60 sec
6
60% TM
5
60 sec
7
50% TM
5
60 sec
8
40% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

deadlift

11 sets

Assisted Pullups

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

Assisted Pullups

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

leg extension

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
40% TM
30
60 sec
2
50% TM
30
60 sec
3
60% TM
30
60 sec

Machine Crunch

3 sets

W4A Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
40% TM
5
60 sec
5
50% TM
5
60 sec
6
60% TM
5
60 sec
7
50% TM
5
60 sec
8
40% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

triceps extension

3 sets

W4A Friday (deload)

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
40% TM
5
60 sec
5
50% TM
5
60 sec
6
60% TM
5
60 sec
7
50% TM
5
60 sec
8
40% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

leg press

11 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

hip thrust

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

calf raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

curl

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
40% TM
30
60 sec
2
50% TM
30
60 sec
3
60% TM
30
60 sec

Machine Crunch

3 sets

W1B Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
65% TM
5
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
7
75% TM
5
60 sec
8
65% TM
5
60 sec
9
30% TM
5
60 sec
10
30% TM
5
60 sec
11
30% TM
5
60 sec

military press

11 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

lunge

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

skull crushers

3 sets

side plank

Set
Time
Rest time
1
45 sec
45 sec
2
45 sec
45 sec
3
45 sec
45 sec
4
45 sec
45 sec

side plank

4 sets

W1B Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
65% TM
5
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
7
75% TM
5
60 sec
8
65% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

seated incline curl

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25
60 sec
2
75% TM
25
60 sec
3
85% TM
25 +
amrap
60 sec

Decline Weighted Crunch

3 sets

W1B Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
65% TM
5
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
7
75% TM
5
60 sec
8
65% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

skull crushers

3 sets

Box Jump

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

Box Jump

3 sets

W1B Friday

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% 1RM
5
60 sec
3
60% TM
5
60 sec
4
65% TM
5
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
7
75% TM
5
60 sec
8
65% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

leg press

11 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

seated incline curl

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

Hyperextensions

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
75% TM
10
60 sec
3
85% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

calf raise

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25
60 sec
2
75% TM
25
60 sec
3
85% TM
25 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 25, 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

Decline Weighted Crunch

3 sets

W2B Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
70% TM
3
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
7
80% TM
3
60 sec
8
70% TM
3
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

military press

11 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

lunge

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

skull crushers

3 sets

side plank

Set
Time
Rest time
1
45 sec
60 sec
2
45 sec
60 sec
3
45 sec
60 sec
4
45 sec
60 sec

side plank

4 sets

W2B Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
60 sec
2
65% TM
5
60 sec
3
60% TM
5
60 sec
4
70% TM
3
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
7
80% TM
3
60 sec
8
70% TM
3
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

seated incline curl

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20
60 sec
2
80% TM
20
60 sec
3
90% TM
20 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, 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

Decline Weighted Crunch

3 sets

W2B Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
70% TM
3
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
7
80% TM
3
60 sec
8
70% TM
3
60 sec
9
30% TM
5
60 sec
10
30% TM
5
60 sec
11
30% TM
5
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

hanging leg raises

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

skull crushers

3 sets

Box Jump

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

Box Jump

3 sets

W2B Friday

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
70% TM
3
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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
7
80% TM
3
60 sec
8
70% TM
3
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

leg press

11 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

seated incline curl

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

Hyperextensions

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
80% TM
8
60 sec
3
90% TM
8 +
amrap
Prog. Overload
60 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

calf raise

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20
60 sec
2
80% TM
20
60 sec
3
90% TM
20 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, 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

Decline Weighted Crunch

3 sets

W3B Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
60 sec
5
85% TM
3
60 sec
6
95% TM
1 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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
7
85% TM
3
60 sec
8
75% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

military press

11 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
8
60 sec
3
65% TM
5 +
amrap
Prog. Overload
60 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

lunge

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

skull crushers

3 sets

side plank

Set
Time
Rest time
1
45 sec
45 sec
2
45 sec
45 sec
3
45 sec
45 sec
4
45 sec
45 sec

side plank

4 sets

W3B Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
60 sec
5
85% TM
3
60 sec
6
95% TM
1 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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
7
85% TM
3
60 sec
8
75% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

deadlift

11 sets

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Assisted Pullups

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5
60 sec

seated incline curl

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% TM
25
60 sec
2
85% TM
20
60 sec
3
95% TM
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Decline Weighted Crunch

3 sets

W3B Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
60 sec
5
85% TM
3
60 sec
6
95% TM
1 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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
7
85% TM
3
60 sec
8
75% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

skull crushers

3 sets

Box Jump

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

Box Jump

3 sets

W3B Friday

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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
7
85% TM
3
100 sec
8
75% TM
5
100 sec
9
30% TM
10
100 sec
10
30% TM
10
100 sec
11
30% TM
10
100 sec

leg press

11 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

seated incline curl

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

Hyperextensions

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
60 sec
2
85% TM
8
60 sec
3
95% TM
5 +
amrap
Prog. Overload
60 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

calf raise

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% TM
25
60 sec
2
85% TM
20
60 sec
3
95% TM
15 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Decline Weighted Crunch

3 sets

W4B Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
40% TM
5
60 sec
5
50% TM
5
60 sec
6
60% TM
5
60 sec
7
50% TM
5
60 sec
8
40% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

military press

11 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

lunge

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

skull crushers

3 sets

side plank

Set
Time
Rest time
1
45 sec
45 sec
2
45 sec
45 sec
3
45 sec
45 sec
4
45 sec
45 sec

side plank

4 sets

W4B Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
40% TM
5
60 sec
5
50% TM
5
60 sec
6
60% TM
5
60 sec
7
50% TM
5
60 sec
8
40% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

deadlift

11 sets

Assisted Pullups

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

Assisted Pullups

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

seated incline curl

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
0% TM
30
60 sec
2
0% TM
30
60 sec
3
0% TM
30
60 sec

Decline Weighted Crunch

3 sets

W4B Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
40% TM
5
60 sec
5
50% TM
5
60 sec
6
60% TM
5
60 sec
7
50% TM
5
60 sec
8
40% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

bench press

11 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

skull crushers

3 sets

Box Jump

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

Box Jump

3 sets

W4B Friday (deload)

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
40% TM
5
60 sec
5
50% TM
5
60 sec
6
60% TM
5
60 sec
7
50% TM
5
60 sec
8
40% TM
5
60 sec
9
30% TM
10
60 sec
10
30% TM
10
60 sec
11
30% TM
10
60 sec

leg press

11 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

seated incline curl

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
0% TM
15
60 sec
2
0% TM
15
60 sec
3
0% TM
15
60 sec

Hyperextensions

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
60 sec
2
50% TM
15
60 sec
3
60% TM
15
60 sec

calf raise

3 sets

Decline Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
0% TM
5
60 sec
2
0% TM
5
60 sec
3
0% TM
5
60 sec

Decline Weighted Crunch

3 sets