Workout Routine

Weekly höst 2024

by ola2526

Weekly routine

Workouts

Day 1, legs

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
5 +
amrap
Prog. Overload
100 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
3
55% 1RM
5 +
amrap
Prog. Overload
100 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
4
55% 1RM
5 +
amrap
Prog. Overload
100 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 2.5 kg.

hip thrust

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
55% 1RM
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
55% 1RM
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
4
55% 1RM
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

leg curl

4 sets

quadruped bent-knee hip extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% 1RM
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
65% 1RM
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
4
65% 1RM
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

quadruped bent-knee hip extension

4 sets

Roman Chair Back Extension

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

Roman Chair Back Extension

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
5 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
55% 1RM
5 +
amrap
Prog. Overload
100 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 0.1 kg.

bulgarian split squat

3 sets

Thigh abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
5
100 sec
3
55% 1RM
5
100 sec
4
55% 1RM
5
100 sec

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

Thigh abductors

4 sets

Glute abductors

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
100 sec
2
55% 1RM
5
100 sec
3
55% 1RM
5
100 sec

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

Glute abductors

3 sets

elevated glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

elevated glute bridge

4 sets

step-up

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

step-up

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

cable kickback

1 sets

Day 2, back

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
55% 1RM
11 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 11, 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
3
55% 1RM
5
180 sec
4
55% 1RM
5
180 sec

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

seated cable row

4 sets

Roman Chair Back Extension

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

Roman Chair Back Extension

4 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
5
100 sec
3
55% 1RM
5
100 sec
4
55% 1RM
5
100 sec

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

neutral grip pull up

4 sets

deadlift

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

deadlift

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
7
100 sec
3
65% TM
7
100 sec
4
65% TM
7
100 sec

lat pulldown

4 sets

Abbs workout

Leg raises

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

Leg raises

3 sets

alternating knee-to-chests

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec

alternating knee-to-chests

3 sets

plank

Set
Time
Rest time
1
40 sec
100 sec

plank

1 sets

bird dog crunches

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec

bird dog crunches

3 sets

Extended come down stretch routine

Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Stretch

1 sets

Stairs master/other leg cardio

Stairs master

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

Stairs master

2 sets

Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

incline bench press

1 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

cable crossover

1 sets

No back workout

Bicycle

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Bicycle

1 sets

Other 1

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Other 1

1 sets

Other 2

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Other 2

1 sets

Other 3

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Other 3

1 sets

Workout in recovery

wall sit

Set
Time
Rest time
1
30 sec
100 sec

wall sit

1 sets