Workout Routine

University Programme

by fayyaz.zyn

Starting TM is 90% of 1RM.

Workouts

Upper Body A

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
12
90 sec
2
90% TM
12
90 sec
3
90% TM
12 +
amrap
90 sec
4
55% 1RM
12 +
amrap
90 sec

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

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

bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

lat pulldown

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

incline bench press

2 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

single arm row

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lateral raise

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

triceps extension

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

seated incline curl

3 sets

Upper Body B

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

decline bench press

4 sets

Cable Rope Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Cable Rope Pullover

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

overhead press

3 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Cable Fly

3 sets

Seated Barbell Curl ss Tricep Extention

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
80 sec
2
–
–
6
80 sec
3
–
–
6
80 sec
4
–
–
6
80 sec

Seated Barbell Curl ss Tricep Extention

4 sets

Lower Body A

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

leg curl

3 sets

Walking Lunges

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

Walking Lunges

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg extension

4 sets

Lower Body B

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
6
120 sec
2
80% TM
6
120 sec
3
80% TM
3 +
amrap
120 sec

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

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

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

leg press

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

calf raise

3 sets