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AMRAP & 100
by Jacklantern
11 athletes joined
Program Description
This is a basic building program. You will go through the big 4 movements of Squat, overhead press, deadlift, and bench and hammer in accessory movements to help grow muscle so you can become just that much stronger. Each day you will warm up to your percentage of your 1RM that is prescribed for that day and then complete 1 AMRAP set with that movement. Once done you’ll move to your accessory movement. All accessory movements have an amount of reps that we want you to complete (I.E. if the reps for that exercise for the day is 50 then we want you to get 50 reps in. We don’t care how many sets you must do to finish it. We suggest picking a weight that you can push at-least 12-20 reps out before your form begins to fail, then pause for about 30 seconds and begin back at the sets) at a set wieght for the entire 6 weeks of the program. Each week you will go up in percentage and add 10 reps to each accessory exercise. The program breaks down like this Week 1 -AMRAP 70% -Reps 50 Week 2 -AMRAP 75% -Reps 60 Week 3 -AMRAP 80% -Reps 70 Week 4 -AMRAP 85% -Reps 80 Week 5 -AMRAP 90% -Reps 90 Week 6 -AMRAP 95% -Reps 100 After a deload week we recommend you recheck your 1RM maxes and move to another program before repeating this program.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Mar 03, 2024 02:12
Last Edited
Jun 15, 2024 07:14
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Week 1
1 / 6 Weeks
Day 3
1
Push Press (Barbell)
1 Set
AMRAP
70%
2
Bench Press (Dumbbell)
1 Set
50 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
50 Reps
4
Dumbbell Row
1 Set
50 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
70%
2
Chest Press (Machine)
1 Set
50 Reps
3
Shoulder Press (Machine)
1 Set
50 Reps
4
Chest Supported Row (Machine)
1 Set
50 Reps
5
Lat Pulldown
1 Set
50 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
70%
2
Leg Extension
1 Set
50 Reps
3
Leg Curl
1 Set
50 Reps
4
Hip Abductor (Machine)
1 Set
50 Reps
5
Hip Adductor (Machine)
1 Set
50 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
70%
2
Leg Press
1 Set
50 Reps
3
Lunge (Dumbbell)
1 Set
50 Reps
4
Kettlebell Swing
1 Set
50 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
75%
2
Chest Press (Machine)
1 Set
60 Reps
3
Shoulder Press (Machine)
1 Set
60 Reps
4
Chest Supported Row (Machine)
1 Set
60 Reps
5
Lat Pulldown
1 Set
60 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
75%
2
Leg Extension
1 Set
60 Reps
3
Leg Curl
1 Set
60 Reps
4
Hip Abductor (Machine)
1 Set
60 Reps
5
Hip Adductor (Machine)
1 Set
60 Reps
Day 3
1
Push Press (Barbell)
1 Set
AMRAP
75%
2
Bench Press (Dumbbell)
1 Set
60 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
60 Reps
4
Dumbbell Row
1 Set
60 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
75%
2
Leg Press
1 Set
60 Reps
3
Lunge (Dumbbell)
1 Set
60 Reps
4
Kettlebell Swing
1 Set
60 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Chest Press (Machine)
1 Set
70 Reps
3
Shoulder Press (Machine)
1 Set
70 Reps
4
Chest Supported Row (Machine)
1 Set
70 Reps
5
Lat Pulldown
1 Set
70 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Leg Extension
1 Set
70 Reps
3
Leg Curl
1 Set
70 Reps
4
Hip Abductor (Machine)
1 Set
70 Reps
5
Hip Adductor (Machine)
1 Set
70 Reps
Day 3
1
Push Press (Barbell)
1 Set
AMRAP
80%
2
Bench Press (Dumbbell)
1 Set
70 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
70 Reps
4
Dumbbell Row
1 Set
70 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
80%
2
Leg Press
1 Set
70 Reps
3
Lunge (Dumbbell)
1 Set
70 Reps
4
Kettlebell Swing
1 Set
70 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
85%
2
Chest Press (Machine)
1 Set
80 Reps
3
Shoulder Press (Machine)
1 Set
80 Reps
4
Chest Supported Row (Machine)
1 Set
80 Reps
5
Lat Pulldown
1 Set
80 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
85%
2
Leg Extension
1 Set
80 Reps
3
Leg Curl
1 Set
80 Reps
4
Hip Abductor (Machine)
1 Set
80 Reps
5
Hip Adductor (Machine)
1 Set
80 Reps
Day 3
1
Push Press (Barbell)
1 Set
AMRAP
85%
2
Bench Press (Dumbbell)
1 Set
80 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
80 Reps
4
Dumbbell Row
1 Set
80 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
85%
2
Leg Press
1 Set
80 Reps
3
Lunge (Dumbbell)
1 Set
80 Reps
4
Kettlebell Swing
1 Set
80 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
90%
2
Chest Press (Machine)
1 Set
90 Reps
3
Shoulder Press (Machine)
1 Set
90 Reps
4
Chest Supported Row (Machine)
1 Set
90 Reps
5
Lat Pulldown
1 Set
90 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
2
Leg Extension
1 Set
90 Reps
3
Leg Curl
1 Set
90 Reps
4
Hip Abductor (Machine)
1 Set
90 Reps
5
Hip Adductor (Machine)
1 Set
90 Reps
Day 3
1
Push Press (Barbell)
1 Set
AMRAP
90%
2
Bench Press (Dumbbell)
1 Set
90 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
90 Reps
4
Dumbbell Row
1 Set
90 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
90%
2
Leg Press
1 Set
90 Reps
3
Lunge (Dumbbell)
1 Set
90 Reps
4
Kettlebell Swing
1 Set
90 Reps
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
95%
2
Chest Press (Machine)
1 Set
100 Reps
3
Shoulder Press (Machine)
1 Set
100 Reps
4
Chest Supported Row (Machine)
1 Set
100 Reps
5
Lat Pulldown
1 Set
100 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
95%
2
Leg Extension
1 Set
100 Reps
3
Leg Curl
1 Set
100 Reps
4
Hip Abductor (Machine)
1 Set
100 Reps
5
Hip Adductor (Machine)
1 Set
100 Reps
Day 3
1
Push Press (Barbell)
1 Set
AMRAP
95%
2
Bench Press (Dumbbell)
1 Set
100 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
100 Reps
4
Dumbbell Row
1 Set
100 Reps
Day 4
1
Deadlift (Barbell)
1 Set
AMRAP
95%
2
Leg Press
1 Set
100 Reps
3
Lunge (Dumbbell)
1 Set
100 Reps
4
Kettlebell Swing
1 Set
100 Reps