Sessions are structured according to my current goals, available time and equipment.
FR - Freeletics
Q&D - Quick & Dead
S&S - Simple & Sinister
EL - Eric Leija
RBS/RBR - Rest time between sets/rounds
(default 1:30)
BW - Bodyweight
WT - Weighted
KB - Kettlebell
ED - Each Direction
ES - Each Side
* - Killer
(C) - Customized

Previous

  1. [October]

November

  1. 7. Chest
  2. 6. Legs
  3. 5. Full-Body B$
  4. 4. Full-Body A$
  5. 3. Full-Body C
  6. 2. Full-Body B
  7. 1. Full-Body A

Chest

Incline Bench Press

6x10 | 45kg
4x10 | 40kg

Dumbbell Flat Bench Press

4x10 | 2x16kg

Standing Cable Fly

4x12 | 2x8.75kg

Legs

Barbell Back Squats

10x10 | 40kg

Lunges

3x12 | 32kg

Leg Extension

3x10 | 30kg

Leg Flexion

2x10 | 30kg

Fulll-Body B$

Barbell Back Squats

3x5 | 75kg
2x5 | 70kg

Dumbbell Military Press

12,10,10 | 2x20kg

Lat Pulldowns

12,12,9 | 60kg

Two Arm Swings

3x20 | 28kg KB

Fulll-Body A$

Flat Barbell Bench Press

1x10 | 20kg
1x5 | 30kg
1x3 | 40kg
1x2 | 50kg
5x5 | 80kg

Dumbell Split Squat

3x15 | 2x16kg KB

Horizontal Row Machine

3x12 | 45kg

Hyperextensions

3x12 | BW

Fulll-Body C

Back Squat

1x10 | 20kg
1x5 | 30kg
1x3 | 40kg
1x2 | 50kg
4x5 | 70kg

Flat Bench Press

1x20 | 20kg
1x10 | 35kg
1x5 | 45kg
1x2 | 65kg
4x5 | 80kg

Chin-Ups

BW | 1x6
WT 20kg | 4x5

Fulll-Body B

Deadflift

25kg | 1x10
45kg | 1x5
65kg | 1x2
90kg | 4x5

Military Press

20kg | 1x10
30kg | 1x5
40kg | 1x3
45kg | 1x2
55kg | 4x5

Pull-Ups

BW | 1x6
WT 12kg | 4x5

Fulll-Body A

Flat Bench Press

1x20 | 20kg
1x10 | 35kg
1x5 | 45kg
1x3 | 60kg
4x5 | 77.5kg

Back Squat

1x10 | 12kg
1x8 | 20kg
1x5 | 30kg
1x3 | 40kg
4x5 | 65kg

Barbell Row

1x10| 25kg
1x3| 40kg
1x2| 55kg
4x5| 85kg

Up to 4x5 with +2.5 on the Bench, +5 on the Squat and +5 on the Row.