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Day 1
Squat
Barbell
10
45lb
2x6
70lb
6+
70lb
T1. Initially set your tm state variable (by clicking the edit icon and entering the value there). Then, for each workout, make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update the rm variable after that again with the right weight. Then, do the drop sets.
Deficit Deadlift
Barbell
4x10
50lb
T2a. Use the TM of the T1 lift. Update the TM value of T2a from T1 1RM weight after 6th week.
Incline Row
Barbell
15
100lb
3x1+
100lb
T2b. Same as in T1 - make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update corresponding rm variable after that again with the right weight. Then, do the Max Rep Sets.
Triceps Pushdown
Cable
20
10lb
3x1+
10lb
T3. Same as in T1 - make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update corresponding rm variable after that again with the right weight. Then, do the Max Rep Sets.
Bent Over Row
Cable
20
10lb
3x1+
10lb
T3.
Hammer Curl
Dumbbell
20
20lb
3x1+
20lb
T3.
Day 2
Bench Press
Barbell
10
45lb
2x6
70lb
6+
70lb
T1. Initially set your tm state variable (by clicking the edit icon and entering the value there). Then, for each workout, make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update the rm variable after that again with the right weight. Then, do the drop sets.
Bench Press Close Grip
Barbell
4x10
50lb
T2a. Use the TM of the T1 lift. Update the TM value of T2a from T1 1RM weight after 6th week.
Shoulder Press
Dumbbell
15
100lb
3x1+
100lb
T2b. Same as in T1 - make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update corresponding rm variable after that again with the right weight. Then, do the Max Rep Sets.
Shrug
Dumbbell
20
10lb
3x1+
10lb
T3. Same as in T1 - make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update corresponding rm variable after that again with the right weight. Then, do the Max Rep Sets.
Pec Deck
Leverage Machine
20
10lb
3x1+
10lb
T3.
Face Pull
Band
20
10lb
3x1+
10lb
T3.
Day 3
Deadlift
Barbell
10
45lb
2x6
70lb
6+
70lb
T1. Initially set your tm state variable (by clicking the edit icon and entering the value there). Then, for each workout, make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update the rm variable after that again with the right weight. Then, do the drop sets.
Front Squat
Barbell
4x10
50lb
T2a. For this one, use it's own TM.
Lat Pulldown
Cable
15
100lb
3x1+
100lb
T2b. Same as in T1 - make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update corresponding rm variable after that again with the right weight. Then, do the Max Rep Sets.
Leg Extension
Leverage Machine
20
10lb
3x1+
10lb
T3. Same as in T1 - make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update corresponding rm variable after that again with the right weight. Then, do the Max Rep Sets.
Bent Over One Arm Row
Dumbbell
20
10lb
3x1+
10lb
T3.
Bicep Curl
EZ Bar
20
10lb
3x1+
10lb
T3.
Day 4
Overhead Press
Barbell
10
45lb
2x6
70lb
6+
70lb
T1. Initially set your tm state variable (by clicking the edit icon and entering the value there). Then, for each workout, make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update the rm variable after that again with the right weight. Then, do the drop sets.
Incline Bench Press
Barbell
4x10
50lb
T2a. Use the TM of the T1 lift. Update the TM value of T2a from T1 1RM weight after 6th week.
Push Press
Kettlebell
15
20lb
3x1+
20lb
T2b. Same as in T1 - make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update corresponding rm variable after that again with the right weight. Then, do the Max Rep Sets.
Triceps Pushdown
Cable
20
10lb
3x1+
10lb
T3. Same as in T1 - make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update corresponding rm variable after that again with the right weight. Then, do the Max Rep Sets.
Shrug
Dumbbell
20
10lb
3x1+
10lb
T3. Same as in T1 - make a guess for your RM with reps at the first set, then update the rm state variable. Do the warmups, then attempt the RM weight. Update corresponding rm variable after that again with the right weight. Then, do the Max Rep Sets.
Incline Curl
Dumbbell
20
10lb
3x1+
10lb
T3.
6 exercises
01:38
id: sfdpdhcp
Squat
00:16 h
Variation 1
10
45lb
2x6
70lb
6+
70lb
Variation 2
8
45lb
2x5
75lb
5+
75lb
Variation 3
6
45lb
2x4
80lb
4+
80lb
Variation 4
4
45lb
2x3
85lb
3+
85lb
Variation 5
2
45lb
3x2
85lb
2+
85lb
Variation 6
1
45lb
Variation 7
6
45lb
4x3
40lb
3+
40lb
Variation 8
4
45lb
4x2
40lb
2+
40lb
Variation 9
2
45lb
4x1
40lb
1+
40lb
Variation 10
5
45lb
2x2
40lb
2+
40lb
Variation 11
3
45lb
2x1
40lb
1+
40lb
Variation 12
1
45lb
tm: 100 lb, week: 1, rm: 45 lb
id: acwpqfga
Deficit Deadlift
00:18 h
Variation 1
4x10
50lb
Variation 2
4x8
60lb
Variation 3
4x6
70lb
Variation 4
5x4
75lb
Variation 5
7x2
80lb
Variation 6
0
BW
Variation 7
5x6
70lb
Variation 8
5x5
70lb
Variation 9
5x4
80lb
Variation 10
6x3
85lb
Variation 11
7x2
85lb
Variation 12
0
BW
tm: 100 lb, week: 1
id: qqwutsup
Incline Row
00:15 h
Variation 1
15
100lb
3x1+
100lb
Variation 2
0
BW
rm: 100 lb, week: 1
id: yygiaggw
Triceps Pushdown
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
id: dvcsuxlw
Bent Over Row
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
Reused logic from Triceps Pushdown
id: xulmdmsp
Hammer Curl
00:16 h
Variation 1
20
20lb
3x1+
20lb
Variation 2
0
BW
rm: 20 lb, week: 1
Reused logic from Triceps Pushdown
6 exercises
01:38
id: rzkntjln
Bench Press
00:16 h
Variation 1
10
45lb
2x6
70lb
6+
70lb
Variation 2
8
45lb
2x5
75lb
5+
75lb
Variation 3
6
45lb
2x4
80lb
4+
80lb
Variation 4
4
45lb
2x3
85lb
3+
85lb
Variation 5
2
45lb
3x2
85lb
2+
85lb
Variation 6
1
45lb
Variation 7
6
45lb
4x3
40lb
3+
40lb
Variation 8
4
45lb
4x2
40lb
2+
40lb
Variation 9
2
45lb
4x1
40lb
1+
40lb
Variation 10
5
45lb
2x2
40lb
2+
40lb
Variation 11
3
45lb
2x1
40lb
1+
40lb
Variation 12
1
45lb
tm: 100 lb, week: 1, rm: 45 lb
Reused logic from Squat
id: nruwkylj
Bench Press Close Grip
00:18 h
Variation 1
4x10
50lb
Variation 2
4x8
60lb
Variation 3
4x6
70lb
Variation 4
5x4
75lb
Variation 5
7x2
80lb
Variation 6
0
BW
Variation 7
5x6
70lb
Variation 8
5x5
70lb
Variation 9
5x4
80lb
Variation 10
6x3
85lb
Variation 11
7x2
85lb
Variation 12
0
BW
tm: 100 lb, week: 1
Reused logic from Deficit Deadlift
id: qfkupwma
Shoulder Press
00:15 h
Variation 1
15
100lb
3x1+
100lb
Variation 2
0
BW
rm: 100 lb, week: 1
Reused logic from Incline Row
id: oeuesbpp
Shrug
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
Reused logic from Triceps Pushdown
id: qnobwodp
Pec Deck
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
Reused logic from Triceps Pushdown
id: zjapwdru
Face Pull
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
Reused logic from Triceps Pushdown
6 exercises
01:38
id: uryyhhoc
Deadlift
00:16 h
Variation 1
10
45lb
2x6
70lb
6+
70lb
Variation 2
8
45lb
2x5
75lb
5+
75lb
Variation 3
6
45lb
2x4
80lb
4+
80lb
Variation 4
4
45lb
2x3
85lb
3+
85lb
Variation 5
2
45lb
3x2
85lb
2+
85lb
Variation 6
1
45lb
Variation 7
6
45lb
4x3
40lb
3+
40lb
Variation 8
4
45lb
4x2
40lb
2+
40lb
Variation 9
2
45lb
4x1
40lb
1+
40lb
Variation 10
5
45lb
2x2
40lb
2+
40lb
Variation 11
3
45lb
2x1
40lb
1+
40lb
Variation 12
1
45lb
tm: 100 lb, week: 1, rm: 45 lb
Reused logic from Squat
id: kpdqyzmq
Front Squat
00:18 h
Variation 1
4x10
50lb
Variation 2
4x8
60lb
Variation 3
4x6
70lb
Variation 4
5x4
75lb
Variation 5
7x2
80lb
Variation 6
0
BW
Variation 7
5x6
70lb
Variation 8
5x5
70lb
Variation 9
5x4
80lb
Variation 10
6x3
85lb
Variation 11
7x2
85lb
Variation 12
0
BW
tm: 100 lb, week: 1
Reused logic from Deficit Deadlift
id: xyrfzupi
Lat Pulldown
00:15 h
Variation 1
15
100lb
3x1+
100lb
Variation 2
0
BW
rm: 100 lb, week: 1
Reused logic from Incline Row
id: ylbyvvpn
Leg Extension
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
Reused logic from Triceps Pushdown
id: ruepybuk
Bent Over One Arm Row
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
Reused logic from Triceps Pushdown
id: iwxnrwll
Bicep Curl
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
Reused logic from Triceps Pushdown
6 exercises
01:38
id: cnuukpqc
Overhead Press
00:16 h
Variation 1
10
45lb
2x6
70lb
6+
70lb
Variation 2
8
45lb
2x5
75lb
5+
75lb
Variation 3
6
45lb
2x4
80lb
4+
80lb
Variation 4
4
45lb
2x3
85lb
3+
85lb
Variation 5
2
45lb
3x2
85lb
2+
85lb
Variation 6
1
45lb
Variation 7
6
45lb
4x3
40lb
3+
40lb
Variation 8
4
45lb
4x2
40lb
2+
40lb
Variation 9
2
45lb
4x1
40lb
1+
40lb
Variation 10
5
45lb
2x2
40lb
2+
40lb
Variation 11
3
45lb
2x1
40lb
1+
40lb
Variation 12
1
45lb
tm: 100 lb, week: 1, rm: 45 lb
Reused logic from Squat
id: wdnnundk
Incline Bench Press
00:18 h
Variation 1
4x10
50lb
Variation 2
4x8
60lb
Variation 3
4x6
70lb
Variation 4
5x4
75lb
Variation 5
7x2
80lb
Variation 6
0
BW
Variation 7
5x6
70lb
Variation 8
5x5
70lb
Variation 9
5x4
80lb
Variation 10
6x3
85lb
Variation 11
7x2
85lb
Variation 12
0
BW
tm: 100 lb, week: 1
Reused logic from Deficit Deadlift
id: qbhmawtj
Push Press
00:15 h
Variation 1
15
20lb
3x1+
20lb
Variation 2
0
BW
rm: 20 lb, week: 1
Reused logic from Incline Row
id: yygiaggw
Triceps Pushdown
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
id: oeuesbpp
Shrug
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
Reused logic from Triceps Pushdown
id: fdqvvxmp
Incline Curl
00:16 h
Variation 1
20
10lb
3x1+
10lb
Variation 2
0
BW
rm: 10 lb, week: 1
Reused logic from Triceps Pushdown
Muscles used, relatively to each other
Back
100%
Shoulders
80%
Biceps
61%
Chest
50%
Forearms
42%
Triceps
33%
Glutes
30%
Quadriceps
26%
Hamstrings
18%
Abs
10%
Calves
7%
List Of Exercises (strength)
Squat
Target
Glutes: 14.8%
Quadriceps: 11.4%
Synergist
Glutes: 14.8%
Hamstrings: 3.4%
Calves: 3.4%
Back: 3.4%
Abs: 3.4%
Incline Row
Target
Back: 11.4%
Synergist
Shoulders: 3.4%
Biceps: 3.4%
Forearms: 3.4%
Chest: 3.4%
Triceps Pushdown
Target
Triceps: 22.7%
Synergist
Bent Over Row
Target
Back: 11.4%
Synergist
Shoulders: 3.4%
Biceps: 3.4%
Forearms: 3.4%
Hammer Curl
Target
Forearms: 14.8%
Biceps: 11.4%
Synergist
Forearms: 14.8%
Shoulders: 3.4%
Bench Press
Target
Chest: 14.8%
Synergist
Chest: 14.8%
Shoulders: 3.4%
Triceps: 3.4%
Shoulder Press
Target
Shoulders: 14.8%
Synergist
Shoulders: 14.8%
Chest: 3.4%
Triceps: 3.4%
Shrug
Target
Back: 29.5%
Synergist
Back: 29.5%
Pec Deck
Target
Chest: 14.8%
Synergist
Chest: 14.8%
Face Pull
Target
Shoulders: 14.8%
Synergist
Shoulders: 14.8%
Biceps: 3.4%
Forearms: 3.4%
Back: 3.4%
Deadlift
Target
Back: 14.8%
Hamstrings: 14.8%
Glutes: 11.4%
Synergist
Hamstrings: 14.8%
Back: 14.8%
Quadriceps: 3.4%
Calves: 3.4%
Abs: 3.4%
Forearms: 3.4%
Lat Pulldown
Target
Back: 14.8%
Synergist
Back: 14.8%
Biceps: 3.4%
Forearms: 3.4%
Shoulders: 3.4%
Abs: 3.4%
Chest: 3.4%
Leg Extension
Target
Quadriceps: 11.4%
Synergist
Glutes: 3.4%
Bent Over One Arm Row
Target
Back: 11.4%
Synergist
Shoulders: 3.4%
Biceps: 3.4%
Forearms: 3.4%
Chest: 3.4%
Bicep Curl
Target
Biceps: 14.8%
Synergist
Biceps: 14.8%
Forearms: 3.4%
Overhead Press
Target
Shoulders: 14.8%
Synergist
Shoulders: 14.8%
Chest: 3.4%
Triceps: 3.4%
Push Press
Target
Shoulders: 14.8%
Synergist
Shoulders: 14.8%
Biceps: 3.4%
Chest: 3.4%
Incline Curl
Target
Biceps: 14.8%
Synergist
Biceps: 14.8%
Forearms: 3.4%
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