Workout Routine

Free

Hypertrophy For Fun

by HunterC

Download free Hardy app

(probably)

on the teehee skullcrushers, barbell row, squat, leg extension, and overhead tricep extension <3 go do myoreps to 20 on the last set

have fun and throw plates at gym couples heads <3

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

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5
100 sec
5
65% TM
100 lbs
15
100 sec
6
50% TM
75 lbs
15 +
amrap
100 sec

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

bench press

6 sets

cable lateral raise

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

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

cable lateral raise

3×15+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
16 lbs
15
100 sec
3
65% TM
16 lbs
15
100 sec
4
65% TM
16 lbs
20 +
amrap
100 sec

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

skull crushers

4 sets

incline flies

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

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

incline flies

4 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
75% TM
34 lbs
12 +
amrap
100 sec

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

rope pushdown

4 sets

incline pushups

Set
Reps
Rest time
1
25 +
amrap
100 sec

incline pushups

1×25+

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
115 lbs
12
100 sec
3
75% TM
115 lbs
12
100 sec
4
50% TM
75 lbs
20 +
amrap
100 sec

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

barbell row

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
19 lbs
12
100 sec
3
75% TM
19 lbs
12
100 sec
4
75% TM
19 lbs
12 +
amrap
100 sec

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

seated incline curl

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
65% TM
29 lbs
15 +
amrap
100 sec

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

lat pulldown

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
50% TM
23 lbs
20 +
amrap
100 sec

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

preacher curl

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
38 lbs
5
100 sec
3
85% TM
38 lbs
5
100 sec
4
85% TM
38 lbs
5
100 sec
5
50% TM
23 lbs
15 +
amrap
100 sec

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

seated cable row

5 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
20
100 sec
2
65% TM
29 lbs
20
100 sec
3
65% TM
29 lbs
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, 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

lat pullover

3×20+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5
100 sec
5
65% TM
100 lbs
20 +
amrap
100 sec

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

squat

5 sets

seated hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
75% TM
34 lbs
12 +
amrap
100 sec

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

seated hamstring curl

4 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
115 lbs
12
100 sec
3
75% TM
115 lbs
12
100 sec
4
65% TM
100 lbs
15 +
amrap
100 sec

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

hack squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
34 lbs
12
100 sec
3
75% TM
34 lbs
12
100 sec
4
75% TM
34 lbs
20 +
amrap
100 sec

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

leg extension

4 sets

Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
19 lbs
12
100 sec
3
75% TM
19 lbs
12
100 sec
4
75% TM
19 lbs
12 +
amrap
100 sec

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

incline bench press

4 sets

face pull

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

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

face pull

4 sets

overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
29 lbs
15
100 sec
3
65% TM
29 lbs
15
100 sec
4
65% TM
29 lbs
20 +
amrap
100 sec

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

overhead tricep extension

4 sets

dumbbell row

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

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

dumbbell row

4×5+

Neutral/Underhand Lat Pulldown

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

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

Neutral/Underhand Lat Pulldown

4 sets

ez bar curl

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

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

ez bar curl

4 sets

Lower

romanian deadlift

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

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

romanian deadlift

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
19 lbs
12
100 sec
3
75% TM
19 lbs
12
100 sec
4
75% TM
19 lbs
12 +
amrap
100 sec

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

bulgarian split squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
85 lbs
12
100 sec
3
75% TM
85 lbs
12
100 sec
4
75% TM
85 lbs
12
100 sec
5
75% TM
85 lbs
12 +
amrap
100 sec

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

calf raise

5 sets

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
85 lbs
12
100 sec
3
75% TM
85 lbs
12
100 sec
4
75% TM
85 lbs
12 +
amrap
100 sec

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

Weighted Back Extension

4 sets