Workout Routine

Wisconsin Bench

by tvanbeek

All-American

Starting TM is 90% of 1RM.

Workouts

Tuesday Bench

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
55% TM
5
180 sec
3
60% TM
3
180 sec

incline bench press

3 sets

incline bench press

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

incline bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
80% TM
5
180 sec
3
85% TM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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 4.5 kg

bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
6
120 sec
2
80% TM
6
120 sec
3
85% TM
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 TM will be suggested to increase next session.

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

lateral raise

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
6
100 sec
2
65% TM
6
100 sec
3
65% TM
6 +
amrap
Prog. Overload
100 sec

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

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

side lateral raise

3 sets

5+ Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
55% TM
5
180 sec
3
65% TM
3
180 sec

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
80% TM
5
180 sec
3
85% TM
5 +
amrap
180 sec

squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec

hip thrust

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
100 sec
2
90% 1RM
3
100 sec
3
90% 1RM
3 +
amrap
Prog. Overload
100 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

leg press

3 sets

bulgarian split squat

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

bulgarian split squat

3 sets

leg curl

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

leg curl

3 sets

pullup

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

pullup

3 sets

5+ Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
55% TM
5
180 sec
3
65% TM
3
180 sec

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
80% TM
5
180 sec
3
85% TM
5
180 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
75% TM
5
180 sec
3
75% TM
5
180 sec

incline bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3
180 sec

overhead press

3 sets

lateral raise

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

lateral raise

3 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
6
100 sec
2
65% TM
6
100 sec
3
65% TM
6
100 sec

Machine Fly

3 sets

5+ Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
55% TM
5
180 sec
3
65% TM
3
180 sec

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
80% TM
5
180 sec
3
85% TM
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

deadlift

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6 +
amrap
100 sec

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

pullup

3 sets

hip thrust

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

hip thrust

3 sets

chest supported rows

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

chest supported rows

3 sets

rear delt fly

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

rear delt fly

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
6
100 sec
2
65% TM
6
100 sec
3
65% TM
6
100 sec

curl

3 sets

5/3/1 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
55% TM
5
180 sec
3
65% TM
3
180 sec

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
3
180 sec
2
85% TM
3
180 sec
3
85% TM
3
180 sec

incline bench press

3 sets

dip

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

dip

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
1
100 sec
2
95% TM
1
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
6
100 sec
2
65% TM
6
100 sec
3
65% TM
6
100 sec

lateral raise

3 sets

3+ Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
55% 1RM
5
180 sec
3
65% 1RM
5
180 sec

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
3
180 sec
2
85% TM
3
180 sec
3
90% TM
3
180 sec
4
95% TM
1
180 sec
5
90% TM
1
180 sec
6
85% TM
1
180 sec

bench press

6 sets

dip

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

dip

3 sets

single arm overhead press

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

single arm overhead press

3 sets

Machine Fly

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

Machine Fly

3 sets

3+ Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
55% TM
5
180 sec
3
65% TM
3
180 sec

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
3
180 sec
2
85% TM
3
180 sec
3
90% TM
3 +
amrap
180 sec

squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
6
100 sec
2
80% 1RM
6
100 sec
3
80% 1RM
6
100 sec

hip thrust

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
85% 1RM
5
100 sec

leg press

3 sets

bulgarian split squat

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

bulgarian split squat

3 sets

leg curl

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

leg curl

3 sets

pullup

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

pullup

3 sets

3+ Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
55% TM
5
180 sec
3
65% TM
3
180 sec

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
3
180 sec
2
85% TM
3
180 sec
3
90% TM
3 +
amrap
180 sec

deadlift

3 sets

pullup

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

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

pullup

3 sets

hip thrust

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

hip thrust

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
6
100 sec
2
50% TM
6
100 sec
3
50% TM
6
100 sec

t-bar row

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
40
100 sec
3
80% TM
10
100 sec

rear delt fly

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% 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 4.5 kg

curl

3 sets

5/3/1 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
55% TM
5
180 sec
3
65% TM
3
180 sec

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec

hip thrust

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
3
100 sec
2
88% 1RM
3
100 sec
3
90% 1RM
3
100 sec

leg press

3 sets

bulgarian split squat

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

bulgarian split squat

3 sets

pullup

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

pullup

3 sets

5/3/1 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
180 sec
2
55% TM
5
180 sec
3
65% TM
3
180 sec

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, 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

3 sets

pullup

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

pullup

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
6
100 sec
2
65% TM
6
100 sec
3
65% TM
6
100 sec

hip thrust

3 sets

pullovers

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

pullovers

3 sets

seated cable 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

seated cable row

3 sets

curl

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

curl

3 sets

Saturday

crunch

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

crunch

4 sets

Cable twist

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

Cable twist

3 sets

hanging leg raises

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

hanging leg raises

3 sets

hip hinge lunge

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

hip hinge lunge

3 sets

leg curl

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

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

leg curl

3 sets

Rotator Cuff Twist

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

Rotator Cuff Twist

3 sets