Workout Routine

Free

24.01.12 Hypertrophy PPL

by catalac

Download free Hardy app

https://forum.bodybuilding.com/showthread.php?t=179232481 https://www.vice.com/en/article/pgp9zg/a-shamelessly-superficial-workout-for-men and some of my own stuff

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

Pull

Pullup

Set
Reps
Rest time
1
1 +
amrap
100 sec
2
1 +
amrap
100 sec
3
1 +
amrap
100 sec
4
1 +
amrap
100 sec

Pullup

4×1+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
8
100 sec
2
50% 1RM
75 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

bent over row

4×8

Standing Alternating Curl

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
6 lbs
8
100 sec
2
50% 1RM
13 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec

Standing Alternating Curl

4×8

Vertical Knee Raise

Set
Reps
Rest time
1
1 +
amrap
100 sec
2
1 +
amrap
100 sec
3
1 +
amrap
100 sec
4
1 +
amrap
100 sec

Vertical Knee Raise

4×1+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
11 lbs
8
100 sec
2
50% 1RM
23 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

Cable crunch

4×8

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
8
100 sec
2
50% 1RM
75 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

wrist curl

4×8

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
8
100 sec
2
50% 1RM
75 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

bench press

4×8

Dips

Set
Reps
Rest time
1
1 +
amrap
100 sec
2
1 +
amrap
100 sec
3
1 +
amrap
100 sec
4
1 +
amrap
100 sec

Dips

4×1+

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
6 lbs
8
100 sec
2
50% 1RM
13 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec

Arnold Press

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
11 lbs
8
100 sec
2
50% 1RM
23 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

tricep pushdown

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
6 lbs
8
100 sec
2
50% 1RM
13 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec

lateral raise

4×8

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
11 lbs
8
100 sec
2
50% 1RM
23 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

Chest Fly

4×8

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
8
100 sec
2
50% 1RM
75 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

squat

4×8

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
8
100 sec
2
49% 1RM
75 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

straight leg deadlift

4×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
11 lbs
8
100 sec
2
49% 1RM
22 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

leg curl

4×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
11 lbs
8
100 sec
2
50% 1RM
23 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

leg extension

4×8

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
6 lbs
8
100 sec
2
50% 1RM
13 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
5
100 sec

Calf Raise

4 sets