Workout Routine

Free

HOT BOI SUMMER

by Brav3Toast

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V-Taper Focus - Hypertrophy

Starting TM is 90% of 1RM.

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

Workouts

Dorito day

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
5
0 sec
2
85% 1RM
95 lbs
5
0 sec
3
85% 1RM
95 lbs
5
0 sec
4
85% 1RM
95 lbs
5
0 sec

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

t-bar row

4×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
10
120 sec
2
85% 1RM
38 lbs
10
120 sec
3
85% 1RM
38 lbs
10
120 sec
4
85% 1RM
38 lbs
10
120 sec

lat pulldown

4×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
10
45 sec
2
85% 1RM
38 lbs
10
45 sec
3
85% 1RM
38 lbs
10
45 sec
4
85% 1RM
38 lbs
10 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

face pull

4×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
34 lbs
5
60 sec
2
85% TM
34 lbs
5
60 sec
3
85% TM
34 lbs
5
60 sec
4
85% TM
34 lbs
5
60 sec
5
85% TM
34 lbs
5
60 sec

seated cable row

5×5

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
5 +
amrap
100 sec
2
65% TM
15 lbs
5 +
amrap
100 sec
3
65% TM
15 lbs
5 +
amrap
100 sec

side lateral raise

3×5+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
5 +
amrap
100 sec
2
65% TM
15 lbs
5 +
amrap
100 sec
3
65% TM
15 lbs
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

curl

4×5+

Chest|Shoulder|Tricep

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec
4
85% 1RM
130 lbs
5
100 sec
5
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

incline bench press

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5
100 sec
2
85% 1RM
21 lbs
5
100 sec
3
85% 1RM
21 lbs
5
100 sec
4
85% 1RM
21 lbs
5
100 sec
5
85% 1RM
21 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

bench press

5×5+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs
2
85% 1RM
21 lbs
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

seated shoulder press

4×5+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
8
100 sec
2
65% TM
26 lbs
8
100 sec
3
65% TM
26 lbs
8
100 sec
4
65% TM
26 lbs
8
100 sec

triceps extension

4×8

dip

Set
Intensity
Weight
Reps
Rest time
1
85% TM
85 lbs
5
100 sec
2
85% TM
85 lbs
5
100 sec
3
85% TM
85 lbs
5
100 sec
4
85% TM
85 lbs
5
100 sec
5
–
–
5
100 sec

dip

5×5

MAXIMUM OVER-LEG

leg extension

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
8
100 sec
2
85% 1RM
38 lbs
8
100 sec
3
85% 1RM
38 lbs
8
100 sec
4
–
–
8
100 sec

leg extension

4×8

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
2
65% TM
90 lbs
6
100 sec
3
65% TM
90 lbs
6
100 sec
4
65% TM
90 lbs
6
100 sec

squat

4×6

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
6
100 sec
2
55% 1RM
60 lbs
6
100 sec
3
55% 1RM
60 lbs
6
100 sec
4
55% 1RM
60 lbs
6
100 sec

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

leg press

4×6

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

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

leg curl

4×8

bulgarian split squat

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

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

bulgarian split squat

4×6

calf raise

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

calf raise

3×5

Pr Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

deadlift

1×5

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

squat

1×5

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

seated shoulder press

1×5