Workout Routine

Vies Machien 1.0

by Thib

Full body 3x per week.

Starting TM is 90% of 1RM.

Workouts

A

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
120 sec
2
77% TM
6
120 sec
3
85% TM
4
120 sec
4
70% TM
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 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

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

bench press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec

barbell row

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
120 sec
2
75% TM
8
120 sec
3
75% TM
8
120 sec

squat

3 sets

triceps extension

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

triceps extension

3 sets

B

overhead press

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

overhead press

3 sets

Assisted pull ups

Set
Intensity
Weight
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Assisted pull ups

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
75% TM
6
100 sec
3
85% TM
4
100 sec
4
65% TM
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 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

deadlift

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec

curl

3 sets

C

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
120 sec
2
70% TM
5
120 sec
3
70% TM
5 +
amrap
120 sec

bench press

3 sets

seated cable row

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

seated cable row

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
65% TM
5
120 sec
3
65% TM
5 +
amrap
120 sec

squat

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
60% TM
12
100 sec
3
60% TM
12
100 sec

triceps pushdowns

3 sets

hammer curl

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

hammer curl

3 sets