Workout Routine

Free

Hypertrophy

by Gudongdong

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Starting TM is 80% of 1RM.

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

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
4
180 sec
2
@RPE7
120 lbs
5
180 sec
3
@RPE8
120 lbs
6 +
amrap
180 sec

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

squat

3 sets

SPOTO PRESS

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

SPOTO PRESS

3×10

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
115 lbs
6
180 sec
2
@RPE7
110 lbs
7
180 sec
3
@RPE7
110 lbs
7
180 sec

Paused Deadlift

3 sets

Nordic Curls

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

Nordic Curls

3×10

incline reverse fly

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

incline reverse fly

3×12

side plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

side plank

3×30 s

dead bugs

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

dead bugs

3×10

Workout 2

bench press

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

bench press

4×8

pullup

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

pullup

3×8

push-ups

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

push-ups

3×20

dip

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

dip

3×10

curl

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

curl

3×15

side lateral raise

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

side lateral raise

3×15

dead bugs

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

dead bugs

3×10

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
4
90 sec
2
@RPE6.5
120 lbs
4
90 sec
3
@RPE7
115 lbs
6 +
amrap
90 sec
4
@RPE7
115 lbs
6 +
amrap
90 sec
5
@RPE7
115 lbs
6 +
amrap
90 sec

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

bench press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
125 lbs
3
180 sec
2
@RPE7
120 lbs
4
180 sec
3
@RPE7
120 lbs
4
180 sec
4
@RPE7
120 lbs
4
180 sec
5
@RPE7
120 lbs
4
180 sec

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

deadlift

5 sets

seated shoulder press

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

seated shoulder press

3×10

offset single-arm chest press

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

offset single-arm chest press

3×15

skull crushers

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

skull crushers

3×12

plank

Set
Time
Rest time
1
60 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3 sets

Workout 4

Pin Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
125 lbs
2
180 sec
2
@RPE6
95 lbs
10
180 sec
3
@RPE7
100 lbs
10
180 sec
4
@RPE7
100 lbs
10
180 sec

Pin Squat

4 sets

front squat

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

front squat

3×12

Hyperextensions

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

Hyperextensions

3×8

barbell row

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

barbell row

3×10

Romanian Deadlift

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

Romanian Deadlift

3×10

fly

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

fly

3×12

side plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

side plank

3×30 s

dead bugs

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

dead bugs

3×10

Workout 5

3s Pause Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
125 lbs
3
90 sec

3s Pause Bench Press

1×3

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
90 sec
2
@RPE7
105 lbs
8
90 sec
3
@RPE7
105 lbs
8
90 sec

close-grip bench press

3×8

pendlay row

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

pendlay row

3×12

hip thrust

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

hip thrust

3×10

bulgarian split squat

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

bulgarian split squat

3×10

dip

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

dip

3×10

side plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

side plank

3×30 s

dead bugs

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

dead bugs

3×10