Workout Routine

Free

Hypertrophy-ChatGPT generated

by iridan

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Barbell, bench, dumbbells -75% max

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

Workouts

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
10
100 sec
2
70% TM
105 lbs
10
100 sec
3
70% TM
105 lbs
10
100 sec
4
70% TM
105 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

4×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
10
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10 +
amrap
Prog. Overload
100 sec

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

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3×10+

hip thrust

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hip thrust

3×10+

step-up

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
10
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10 +
amrap
Prog. Overload
100 sec

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

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

step-up

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
10
100 sec
2
75% TM
115 lbs
10
100 sec
3
75% TM
115 lbs
10
100 sec
4
75% TM
115 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

4×10+

Upper body

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
75% TM
115 lbs
5
100 sec
4
75% TM
115 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 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
10
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10 +
amrap
Prog. Overload
100 sec

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

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

3×10+

seated shoulder press

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
10
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10
100 sec
4
75% TM
19 lbs
10 +
amrap
Prog. Overload
100 sec

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

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

4×10+

close-grip bench press

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

close-grip bench press

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
12
100 sec
2
75% TM
19 lbs
12
100 sec
3
75% TM
19 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps extension

3×12+

Hammie’s/glutes

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
10
100 sec
2
75% TM
115 lbs
10
100 sec
3
75% TM
115 lbs
10
100 sec
4
75% TM
115 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

4×10+

lunge

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lunge

3×10+

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
10
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10 +
amrap
Prog. Overload
100 sec

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

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

3×10+

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
10
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10 +
amrap
Prog. Overload
100 sec

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

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

single arm, single leg romanian dead lift

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
12
100 sec
2
75% TM
115 lbs
12
100 sec
3
75% TM
115 lbs
12
100 sec
4
75% TM
115 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

4×12+

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
10
100 sec
2
75% TM
115 lbs
10
100 sec
3
75% TM
115 lbs
10
100 sec
4
75% TM
115 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

barbell row

4×10+

bent over row

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bent over row

3×10+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
12
100 sec
2
75% TM
19 lbs
12
100 sec
3
75% TM
19 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

rear delt fly

3×12+

curl

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

3×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
10
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10 +
amrap
Prog. Overload
100 sec

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

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hammer curl

3×10+