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Workout Routine
Free
Hypertrophy Phase
by JustAnotherDoomer
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Options
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Push
Hang Power Clean
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
2
100 sec
4
–
–
2
100 sec
5
–
–
2
100 sec
Hang Power Clean
5×2
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
bench press
2×8+
Start
in App
Chest Accessory
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Chest Accessory
2×8+
Start
in App
Shoulders
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Shoulders
2×8+
Start
in App
Triceps
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Triceps
2×8+
Start
in App
Core
Start
in App
Set
Reps
Rest time
1
15
+
amrap
100 sec
2
15
+
amrap
100 sec
Core
2×15+
Start
in App
Pull
Hang Power Clean
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
2
100 sec
4
–
–
2
100 sec
5
–
–
2
100 sec
Hang Power Clean
5×2
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
lat pulldown
2×8+
Start
in App
Back accessory
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Back accessory
2×8+
Start
in App
Back accessory
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
Back accessory
3×8+
Start
in App
Bicep Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
Bicep Curl
3×8+
Start
in App
Core
Start
in App
Set
Reps
Rest time
1
15
+
amrap
100 sec
2
15
+
amrap
100 sec
Core
2×15+
Start
in App
Legs
Broad jumps
Start
in App
Set
Reps
Rest time
1
2
100 sec
2
2
100 sec
3
2
100 sec
4
2
100 sec
5
2
100 sec
Broad jumps
5×2
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
1
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
squat
3 sets
Start
in App
straight leg deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
straight leg deadlift
2×8+
Start
in App
Quads
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Quads
2×8+
Start
in App
Hamstrings
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
Hamstrings
2×8+
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
+
amrap
100 sec
2
–
–
15
+
amrap
100 sec
3
–
–
15
+
amrap
100 sec
calf raise
3×15+
Start
in App
Athlete Day
power clean
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
2
100 sec
4
–
–
2
100 sec
5
–
–
2
100 sec
power clean
5×2
Start
in App
Knee to Broad Jump
Start
in App
Set
Reps
Rest time
1
2
100 sec
2
2
100 sec
3
2
100 sec
4
2
100 sec
5
2
100 sec
Knee to Broad Jump
5×2
Start
in App
Pin Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
2
100 sec
4
–
–
2
100 sec
5
–
–
2
100 sec
Pin Squat
5×2
Start
in App
Bench pin press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
2
120 sec
2
–
–
2
120 sec
3
–
–
2
120 sec
4
–
–
2
120 sec
5
–
–
2
120 sec
Bench pin press
5×2
Start
in App
pendlay row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
pendlay row
5×3
Start
in App
Landmine Core
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
Landmine Core
2×10+
Start
in App