Workout Routine

Upper/Core/Lower

by SigP

Workouts

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
90 sec
2
80% 1RM
5
90 sec
3
80% 1RM
5
90 sec
4
55% 1RM
5 +
amrap
Prog. Overload
90 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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

bench press

4 sets

pullup

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

pullup

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
90 sec
2
80% 1RM
5
90 sec
3
80% 1RM
5
90 sec
4
80% 1RM
3 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

t-bar row

4 sets

Core

plank

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

plank

3 sets

ab wheel

Set
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

ab wheel

3 sets

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

push-ups

3 sets

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
90 sec
2
55% 1RM
5
90 sec
3
55% 1RM
5
90 sec
4
55% 1RM
5 +
amrap
Prog. Overload
90 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

squat

4 sets

Kettlebell Swings

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
90 sec
2
100% 1RM
5
90 sec
3
100% 1RM
5
90 sec

Kettlebell Swings

3 sets

clean and press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
90 sec
2
100% 1RM
5
90 sec
3
100% 1RM
5
90 sec

clean and press

3 sets

Flexibility

Deep Lunge

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec

Deep Lunge

2 sets

Deep Squats

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec

Deep Squats

2 sets

Lateral Sqauts

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec

Lateral Sqauts

2 sets

Thread the Needle

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec

Thread the Needle

2 sets