Workout Routine

Upper Str - Lower Str - Upper Hpr

by majcher00s

Workouts

Upper Strength

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5
120 sec
4
85% 1RM
5 +
amrap
Prog. Overload
120 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 1-3 reps, increase 1RM by 2.5 kg
Extra 4+ reps, increase 1RM by 5 kg

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 %

bench press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
120 sec
2
75% 1RM
6
120 sec
3
75% 1RM
6
120 sec
4
75% 1RM
6 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 2.5 kg
Extra 4+ reps, increase 1RM by 5 kg

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 %

barbell row

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5
120 sec
4
85% 1RM
5 +
amrap
Prog. Overload
120 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 1-3 reps, increase 1RM by 2.5 kg
Extra 4+ reps, increase 1RM by 5 kg

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

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
120 sec
2
70% 1RM
8
120 sec
3
70% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 0.5 kg
Extra 4+ reps, increase 1RM by 1 kg

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 %

seated cable row

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
120 sec
2
70% 1RM
8
120 sec
3
70% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 2.5 kg
Extra 4+ reps, increase 1RM by 5 kg

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 5 %

close-grip bench press

3 sets

Lower Strength + Arms

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5
120 sec
4
85% 1RM
5 +
amrap
Prog. Overload
120 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 1-3 reps, increase 1RM by 2.5 kg
Extra 4+ reps, increase 1RM by 5 kg

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

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 0.5 kg
Extra 4+ reps, increase 1RM by 1 kg

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 %

seated incline curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 0.5 kg
Extra 4+ reps, increase 1RM by 1 kg

skull crushers

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
120 sec
2
85% 1RM
5
120 sec
3
85% 1RM
5
120 sec
4
85% 1RM
5 +
amrap
Prog. Overload
120 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 1-3 reps, increase 1RM by 2.5 kg
Extra 4+ reps, increase 1RM by 5 kg

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

4 sets

Upper Hypertrophy

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec
4
65% 1RM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 0.5 kg
Extra 4+ reps, increase 1RM by 1 kg

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 %

incline bench press

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec
4
65% 1RM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 0.5 kg
Extra 4+ reps, increase 1RM by 1 kg

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 %

dumbbell row

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10
90 sec
4
65% 1RM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 0.5 kg
Extra 4+ reps, increase 1RM by 1 kg

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 %

seated shoulder press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 0.5 kg
Extra 4+ reps, increase 1RM by 1 kg

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

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
90 sec
2
65% 1RM
10
90 sec
3
65% 1RM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 0.5 kg
Extra 4+ reps, increase 1RM by 1 kg

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 %

cable lateral raise

3 sets