Workout Routine

Free

12 week growth

by michaelho

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Home gym upper/lower splits

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Upper Body A

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
4
150 sec
2
85% TM
115 lbs
4
150 sec
3
85% TM
115 lbs
4
150 sec
4
85% TM
115 lbs
4
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4×4

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6 +
amrap
120 sec

neutral grip pull up

4×6+

Incline Dumbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Incline Dumbell Press

3×15

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
120 sec
2
70% TM
95 lbs
8
120 sec
3
70% TM
95 lbs
8
120 sec
4
70% TM
95 lbs
8
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

barbell row

4×8

Dumbell Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
20
45 sec
2
100% TM
23 lbs
20
45 sec
3
100% TM
23 lbs
20
45 sec
4
100% TM
23 lbs
20
45 sec
5
100% TM
23 lbs
20
45 sec

Dumbell Lateral Raises

5×20

close-grip bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

close-grip bench press

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
12
60 sec
2
100% TM
135 lbs
12
60 sec
3
100% TM
135 lbs
12
60 sec

curl

3×12

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3×15

Lower Body A

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
240 sec
2
80% 1RM
120 lbs
5
240 sec
3
80% 1RM
120 lbs
5
240 sec
4
80% 1RM
120 lbs
5
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

4×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec
3
75% 1RM
115 lbs
8
120 sec
4
75% 1RM
115 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

4×8

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
8
120 sec
2
100% TM
135 lbs
8
120 sec
3
100% TM
135 lbs
8
120 sec

reverse lunge

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
15
75 sec
2
100% TM
135 lbs
15
75 sec
3
100% TM
135 lbs
15
75 sec
4
100% TM
135 lbs
15
75 sec
5
100% TM
135 lbs
15
75 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

calf raise

5×15

Abs

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
45
100 sec
2
100% TM
100 lbs
45
100 sec
3
100% TM
100 lbs
45
100 sec

Abs

3×45

Upper Body B

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
150 sec
2
65% TM
90 lbs
10
150 sec
3
65% TM
90 lbs
10
150 sec
4
65% TM
90 lbs
10
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

incline bench press

4×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8 +
amrap
120 sec

chinup

4×8+

Z press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
65% 1RM
100 lbs
8
120 sec
4
65% 1RM
100 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Z press

4×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
10
120 sec
2
70% TM
95 lbs
10
120 sec
3
70% TM
95 lbs
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

barbell row

3×10

push-ups

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

push-ups

3×15+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
10
60 sec
2
100% TM
23 lbs
10
60 sec
3
100% TM
23 lbs
10
60 sec
4
100% TM
23 lbs
10
60 sec

lateral raise

4×10

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
15
100 sec
2
100% TM
135 lbs
15
100 sec
3
100% TM
135 lbs
15
100 sec

curl

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
12
60 sec
2
80% TM
110 lbs
12
60 sec
3
80% TM
110 lbs
12
60 sec

skull crushers

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
10
60 sec
2
100% TM
100 lbs
10
60 sec
3
100% TM
100 lbs
10
60 sec

Abs

3×10

Lower Body B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
6
180 sec
2
70% 1RM
105 lbs
6
180 sec
3
70% 1RM
105 lbs
6
180 sec
4
70% 1RM
105 lbs
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

4×6

squat

Set
Intensity
Weight
Reps
Rest time
1
53% TM
70 lbs
8
150 sec
2
53% TM
70 lbs
8
150 sec
3
53% TM
70 lbs
8
150 sec

squat

3×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
10
120 sec
2
100% TM
135 lbs
10
120 sec
3
100% TM
135 lbs
10
120 sec

hip thrust

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
15
60 sec
2
100% TM
135 lbs
15
60 sec
3
100% TM
135 lbs
15
60 sec

calf raise

3×15

Abs

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
10
60 sec
2
100% TM
100 lbs
10
60 sec
3
100% TM
100 lbs
10
60 sec

Abs

3×10