Workout Routine

Tor B

by torberglund

Bigger, better, stronger

Workouts

A

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
180 sec
2
@RPE7
8
180 sec
3
@RPE8
8
180 sec
4
@RPE8
8
180 sec
5
@RPE8
8
180 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
180 sec
2
@RPE7
8
180 sec
3
@RPE8
8
180 sec
4
@RPE8
8
180 sec
5
@RPE8
8
180 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

military press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
180 sec
2
@RPE7
12
180 sec
3
@RPE8
12
180 sec
4
@RPE7
12
180 sec
5
@RPE7
12
180 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec
3
–
–
5 +
amrap
180 sec

chinup

3 sets

B

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
180 sec
2
@RPE7
8
180 sec
3
@RPE8
8
180 sec
4
@RPE8
8
180 sec
5
@RPE8
8
180 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
180 sec
2
@RPE7
8
180 sec
3
@RPE8
8
180 sec
4
@RPE8
8
180 sec
5
@RPE8
8
180 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
180 sec
2
@RPE7
12
180 sec
3
@RPE8
12
180 sec
4
@RPE8
12
180 sec
5
@RPE8
12
180 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec
3
–
–
5 +
amrap
180 sec

chinup

3 sets

C

bicycle crunches

Set
Reps
Rest time
1
7 +
amrap
100 sec

bicycle crunches

1 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16
180 sec
2
@RPE9
16
180 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5 +
amrap
180 sec
2
63% 1RM
12
180 sec
3
63% 1RM
12
180 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec
3
–
–
5 +
amrap
180 sec

dip

3 sets