Workout Routine

Free

3 Day Hypertrophy for Climbing Supplementation

by davidgilroy

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Experimenting with a 3 day hypertrophy program to be used alongside regular climbing practice. Likely needs to be tweaked.

Starting TM is 95% of 1RM.

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

Workouts

Week 1 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

bench press

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

squat

4×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bent over row

3×10

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3×10

Happy Flappies

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Happy Flappies

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

Week 1 Day 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

overhead press

4×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

deadlift

4×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3×5

Cable crunch

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

Cable crunch

3×15

Skushers

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Skushers

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

seated curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

seated curl

3×10

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

bench press

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

squat

4×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bent over row

3×10

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3×10

Happy Flappies

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Happy Flappies

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

overhead press

4×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

deadlift

4×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3×5

Cable crunch

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

Cable crunch

3×15

Skushers

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Skushers

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

seated curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

seated curl

3×10

Week 2 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

bench press

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

squat

4×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bent over row

3×10

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3×10

Happy Flappies

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Happy Flappies

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

Week 2 Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

overhead press

4×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

deadlift

4×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3×5

Cable crunch

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

Cable crunch

3×15

Skushers

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Skushers

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

seated curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

seated curl

3×10

Week 3 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

bench press

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

squat

4×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bent over row

3×10

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3×10

Happy Flappies

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Happy Flappies

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

Week 3 Day 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

overhead press

4×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

deadlift

4×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3×5

Cable crunch

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

Cable crunch

3×15

Skushers

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Skushers

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

seated curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

seated curl

3×10

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

bench press

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

squat

4×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bent over row

3×10

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3×10

Happy Flappies

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Happy Flappies

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

Week 4 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

overhead press

4×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

deadlift

4×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3×5

Cable crunch

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

Cable crunch

3×15

Skushers

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Skushers

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

seated curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

seated curl

3×10

Week 4 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

bench press

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

squat

4×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bent over row

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
120 sec
2
100% 1RM
45 lbs
15
120 sec
3
100% 1RM
45 lbs
15
120 sec

Cable crunch

3×15

Happy Flappies

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Happy Flappies

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

Week 4 Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

overhead press

4×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
120 sec
2
75% TM
105 lbs
10
120 sec
3
75% TM
105 lbs
10
120 sec
4
65% TM
95 lbs
10
120 sec

deadlift

4×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3×5

Cable crunch

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

Cable crunch

3×15

Skushers

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Skushers

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

seated curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

seated curl

3×10

Week 5 Day 1 (Deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
85 lbs
5
120 sec

bench press

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
85 lbs
5
120 sec

squat

3×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bent over row

3×10

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3×10

Happy Flappies

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Happy Flappies

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

Week 5 Day 2 (Deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
85 lbs
5
120 sec

overhead press

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
85 lbs
5
120 sec

deadlift

3×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3×5

Cable crunch

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

Cable crunch

3×15

Skushers

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

Skushers

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
15
120 sec
2
100% 1RM
150 lbs
15
120 sec
3
100% 1RM
150 lbs
15
120 sec

calf raise

3×15

seated curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
120 sec
2
100% 1RM
25 lbs
10
120 sec
3
100% 1RM
25 lbs
10
120 sec

seated curl

3×10