Workout Routine

WXZ my big booty pull-push-leg workout, volume 1

by kah0079

Starting TM is 80% of 1RM.

Workouts

Pull (WIP)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 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+ reps, increase 1RM by 5 kg

deadlift

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
Prog. Overload
90 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 1-5 reps, increase TM by 2.5 kg
2
–
–
8
90 sec
3
–
–
8
90 sec

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

overhead triceps extensions

3 sets

seated cable row

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

seated cable row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

hammer curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

curl

4 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
90 sec
2
100% TM
5
90 sec
3
100% TM
5
90 sec
4
50% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg

bench press

4 sets

rotational overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec
4
100% TM
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg

rotational overhead press

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec
4
100% TM
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-5 reps, increase TM by 2.5 kg

overhead triceps extensions

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
16
60 sec
2
100% TM
16
60 sec
3
65% TM
16 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 16, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 1 kg

lateral raise

3 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
90 sec
2
100% TM
20
90 sec
3
100% TM
20 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 4-8 reps, increase TM by 2.5 kg

farmer's carry

3 sets

Run, 4mph

Set
Intensity
Weight
Reps
Rest time
1
1 sec

Run, 4mph

1 sets

Legs (WIP)

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 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

squat

1 sets

romanian deadlift

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

romanian deadlift

3 sets