Workout Routine

Free

Heavy 864

by mansolifts

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The Heavy 864 workout routine is a high-volume/bodybuilding alternative to the popular 5/3/1 program created by Jim Wendler. It follows similar principles but incorporates additional sets and exercises to provide a greater emphasis on volume and hypertrophy.

The name "Heavy 864" represents the structure of the routine. The numbers 8, 6, and 4 indicate the rep ranges used for different exercises throughout the week. This routine is designed to challenge your strength and promote muscle growth by utilizing progressive overload.

  1. Progressive Overload:

The foundation of the Heavy 864 routine is progressive overload. As you become stronger, increase the weights used in the main lifts gradually. This progression stimulates muscle growth and helps you get stronger over time.

  1. Rest and Recovery:

Proper rest and recovery are crucial for muscle growth and injury prevention. Make sure to schedule rest days and prioritize quality sleep. Additionally, pay attention to your nutrition to support your training and muscle-building goals.

  1. Outro

The Heavy 864 routine is an intense and challenging workout plan designed to push your limits and stimulate muscle growth. Remember to listen to your body, adjust the weights and rep ranges according to your abilities.

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
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1 | Chest - Shoulder - Tricep

Hammer Strength Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
4
80% 1RM
36 lbs
6 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
5
95% 1RM
43 lbs
4 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hammer Strength Chest Press

5 sets

Incline Bench Press Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
4
85% 1RM
38 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
5
95% 1RM
43 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Incline Bench Press Machine

5 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Pec Deck

4×12

Standing Military Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs
4
85% 1RM
130 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs
5
95% 1RM
145 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

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

Standing Military Press

5 sets

SS | Lateral Raises -> Heavy Partials

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
@RPE10
16
100 sec
3
–
–
16
100 sec
4
@RPE10
16
100 sec
5
–
–
16
100 sec
6
@RPE10
16
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

SS | Lateral Raises -> Heavy Partials

6×16

Tricep Pushdown | Rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Tricep Pushdown | Rope

2×12+

Tricep Pushdown | Straight Bar

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Tricep Pushdown | Straight Bar

2×12+

Day 2 | Back - Bicep

Machine Low Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
4
85% 1RM
38 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
5
95% 1RM
43 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Low Row

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
4
85% 1RM
38 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
5
95% 1RM
43 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

5 sets

T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
75% 1RM
85 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs
4
85% 1RM
95 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs
5
95% 1RM
105 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

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

T-Bar Row

5 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Rear Delt Fly

4×12

Preacher Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Preacher Curl Machine

2×12+

Preacher Curl Machine | Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Preacher Curl Machine | Hammer Curl

2×12+

Day 3 | Leg Day - From Hell

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Abductor Machine

2×10

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Adductor Machine

2×10

Lying Hamstring Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
6 +
amrap
100 sec
5
–
–
4 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lying Hamstring Curl Machine

5 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
8 +
amrap
100 sec
5
–
–
6 +
amrap
100 sec
6
–
–
4 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hack Squat

6 sets

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
5
85% 1RM
38 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
6
95% 1RM
43 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Smith Machine Squat

6 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
30
100 sec
5
–
–
30
100 sec
6
–
–
30
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Leg Extension

6 sets