Workout Routine

Free

3 days - strength & hypertrophy

by Athab

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Sur 3 jours : J1 - Dos / Biceps / Jambes (2 exos / groupe musculaire) J2 - Pec / Triceps / Epaules (2 exos / groupe musculaire) J3 - Full Body (1 exo / groupe musculaire - polyarticulaire focus)

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

J1 - Dos / Biceps / Jambes

Tractions pronation prise largeur épaules

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE10
33 lbs
10
120 sec
4
@RPE10
35 lbs
8 +
amrap
180 sec

Tractions pronation prise largeur épaules

4 sets

Low row machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
120 sec
2
@RPE10
33 lbs
10
120 sec
3
@RPE10
35 lbs
8 +
amrap
180 sec

Low row machine

3 sets

Curl incliné 45 degrés

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
120 sec
2
@RPE8
16 lbs
12
120 sec
3
@RPE9
16 lbs
12
120 sec
4
@RPE10
17 lbs
12
180 sec

Curl incliné 45 degrés

4×12

Preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
120 sec
2
@RPE10
36 lbs
7
120 sec
3
@RPE10
38 lbs
6 +
amrap
180 sec

Preacher curl

3 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
120 sec
2
@RPE8
28 lbs
12
120 sec
3
@RPE9
29 lbs
12
120 sec
4
@RPE10
31 lbs
12 +
amrap
180 sec

Lying leg curl

4×12+

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE9
35 lbs
7
120 sec
4
@RPE10
38 lbs
6 +
amrap
180 sec

Hack squat

4 sets

J2 - Pec / Triceps / Epaules

Chest press machine poids libre

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
120 sec
2
@RPE8
31 lbs
10
120 sec
3
@RPE8
31 lbs
10
120 sec
4
@RPE9
34 lbs
8
180 sec

Chest press machine poids libre

4 sets

Chest cable flies (high to low)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE10
38 lbs
6
180 sec

Chest cable flies (high to low)

3 sets

Pec fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
38 lbs
6 +
amrap
120 sec
2
@RPE10
38 lbs
6 +
amrap
180 sec

Pec fly

2×6+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
120 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE10
31 lbs
12
120 sec
4
@RPE10
31 lbs
12
180 sec

triceps pushdowns

4×12

Dumbbell skull crusher

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
120 sec
2
@RPE9
18 lbs
10
120 sec
3
@RPE9
18 lbs
9
120 sec
4
@RPE10
20 lbs
8
180 sec

Dumbbell skull crusher

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE10
38 lbs
6 +
amrap
180 sec

cable lateral raise

3 sets

Rear delt cross cable high

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE10
38 lbs
6 +
amrap
180 sec

Rear delt cross cable high

3 sets

J3 - Full Body

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
120 sec
2
75% 1RM
115 lbs
5
120 sec
3
85% 1RM
130 lbs
5
120 sec
4
75% 1RM
115 lbs
5 +
amrap
120 sec
5
65% 1RM
100 lbs
5 +
amrap
180 sec

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

bench press

5×5+

Dips (machine)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE10
38 lbs
6 +
amrap
180 sec

Dips (machine)

3 sets

Chin-ups

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE10
38 lbs
6 +
amrap
180 sec

Chin-ups

3 sets

Développé militaire

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
105 lbs
10
120 sec
2
@RPE9
115 lbs
8
120 sec
3
@RPE10
125 lbs
6 +
amrap
180 sec

Développé militaire

3 sets

Chest supported T-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
120 sec
2
@RPE9
34 lbs
8
120 sec
3
@RPE10
38 lbs
6 +
amrap
180 sec

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

Chest supported T-bar row

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
120 sec
2
75% 1RM
115 lbs
5
120 sec
3
85% 1RM
130 lbs
5
120 sec
4
75% 1RM
115 lbs
5
120 sec
5
65% 1RM
100 lbs
5 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

deadlift

5×5+