Workout Routine

Free

Ethan || High Volume Hypertrophy Split

by HunterC

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Focus more on the eccentric and slowing everything down. If you see RPE 10, finish with long-length partials until you can't move the weight.

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

Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE10
31 lbs
12
100 sec

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

lat pulldown

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE9.5
100 lbs
12
100 sec

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

barbell row

4 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE9.5
30 lbs
12
100 sec

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

lat pullover

3×12

deficit smith row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

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

deficit smith row

4 sets

mid row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE10
31 lbs
12
100 sec

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

mid row

4 sets

Triceps and Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE9.5
100 lbs
12
100 sec

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

bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE9.5
30 lbs
12
100 sec

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

tricep pushdown

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

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

incline bench press

4 sets

single arm tricep kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE9.5
30 lbs
12
100 sec

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

single arm tricep kickback

4 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE10
31 lbs
12
100 sec

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

cable crossover

4 sets

Quads

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE9.5
100 lbs
12
100 sec

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

squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE10
31 lbs
12
100 sec

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

leg extension

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE8
16 lbs
12
100 sec
4
@RPE9.5
17 lbs
12
100 sec

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

bulgarian split squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE8
16 lbs
12
100 sec
4
@RPE10
17 lbs
12
100 sec

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

goblet squat

4 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

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

hack squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
70 lbs
12
100 sec
3
@RPE8
70 lbs
12
100 sec
4
@RPE9.5
75 lbs
12
100 sec

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

calf raise

4 sets

Shoulders and Traps

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

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

overhead press

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

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

shrug

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE8
16 lbs
12
100 sec
4
@RPE10
17 lbs
12
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

lateral raise

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE9.5
30 lbs
12
100 sec

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

face pull

4 sets

Cross Body Cable Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE10
31 lbs
12
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Cross Body Cable Raise

4 sets

Cable Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE9.5
30 lbs
12
100 sec

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

Cable Reverse Fly

4 sets

Biceps and Hamstrings

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE9.5
100 lbs
12
100 sec

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

Paused Deadlift

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE8
16 lbs
12
100 sec
4
@RPE9.5
17 lbs
12
100 sec

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

hammer curl

4 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

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

ez bar curl

4 sets

stiff legged deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

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

stiff legged deadlift

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE8
16 lbs
12
100 sec
4
@RPE10
17 lbs
12
100 sec

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

seated incline curl

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
28 lbs
12
100 sec
3
@RPE8
28 lbs
12
100 sec
4
@RPE10
31 lbs
12
100 sec

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

leg curl

4 sets