Workout Routine

Free

3 day full body, hypertrophy

by hgold

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Starting TM is 85% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Workout 1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
180 sec
2
@RPE9
115 lbs
8
180 sec
3
@RPE9
115 lbs
8
180 sec
4
@RPE9
115 lbs
8
180 sec

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

romanian deadlift

4×8

machine incline press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

machine incline press

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
75 lbs
10
120 sec
2
@RPE8
75 lbs
10
120 sec
3
@RPE8
75 lbs
10
120 sec

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

leg press

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec

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

seated cable row

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE8
15 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

side lateral raise

4×15+

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
90 sec
2
@RPE8
28 lbs
12
90 sec
3
@RPE8
28 lbs
12
90 sec
4
@RPE8
28 lbs
12 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Machine Preacher Curl

4×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE8
15 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

tricep pushdown

4×15+

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
180 sec
2
@RPE9
115 lbs
8
180 sec
3
@RPE9
115 lbs
8
180 sec
4
@RPE9
115 lbs
8
180 sec

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

bench press

4×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec

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

lat pulldown

3×10

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
70 lbs
12
120 sec
2
@RPE8
70 lbs
12
120 sec
3
@RPE8
70 lbs
12
120 sec

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

Hip Thrust

3×12

Dumbbell Overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
120 sec
2
@RPE8
17 lbs
10
120 sec
3
@RPE8
17 lbs
10
120 sec
4
@RPE8
17 lbs
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Dumbbell Overhead press

4×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE8
15 +
amrap
90 sec

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

leg extension

4×15+

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE7
15 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

face pull

4×15+

lying leg raise

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12 +
amrap
90 sec

lying leg raise

3×12+

Workout 3

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
180 sec
2
@RPE9
85 lbs
8
180 sec
3
@RPE9
85 lbs
8
180 sec
4
@RPE9
85 lbs
8
180 sec

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

Hack Squat

4×8

Dumbbell RDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
120 sec
2
@RPE8
17 lbs
10
120 sec
3
@RPE8
17 lbs
10
120 sec

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

Dumbbell RDL

3×10

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE8
28 lbs
12
120 sec

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

Machine fly

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec

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

seated cable row

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE8
15 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

side lateral raise

4×15+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
90 sec
2
@RPE8
16 lbs
12
90 sec
3
@RPE8
16 lbs
12
90 sec
4
@RPE8
16 lbs
12 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

hammer curl

4×12+

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE8
15 +
amrap
90 sec

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

Seated Calf Raise

4×15+